Lunges are amazing for posture, for opening and lengthening your hip flexors and psoas. These are the muscles that give you a strong core, but can also pull you forward, downward, and if not lengthened daily, can lead to low back pain, and a painful, shortened running/walking stride.
Since I run everyday, I am very aware of my hip flexors, and if they’re feeling shortened or restricted. This is the lunge sequence I do after a run, and/or a workout, when my body is warm. After these lunges, my low back eases, and I walk more upright, with better posture and more freedom in my stride.
Do this series on both sides daily. Hold each pose for 5 breaths, or untill you feel the muscles lengthening. Breath into it.
My husband Erik, and my son Luca took these pictures of the lunge sequence right after my morning run the other day. Please excuse the sweat and the little Luca Bear in his jammies.
Standing Lunge. Be on your back toes. Place one hand on your sacrum, and one hand on your pubic bone, gentle tuck of your tail. Sink down. Breathe.
Low Lunge. Come down to a low lunge, and gently push your torso upright, away from your knee. Breathe.
Lunge Twist. Bring your elbow to the outside of your knee, or hand to the ground, and twist. This goes deep, and is very effective for releasing my low back, by deeply lengthening the psoas.
Lunge Twist, Back leg off the ground. Requires some strength, and flexibility. Over time you will get it. It feels amazing. If your arm doesn't get to the outside of your knee, just place your hand on the mat. You're still getting a deep opening.
Warrior 1 on the ball of your foot. Arms up, relax your shoulders, tuck your tail.
Warrior 1 with hands clasped behind your back. Open your chest, back foot down. Deep inhale.
Chest to inside of knee. Exhale. Repeat this movement up and down 3x, building strength and opening.
Well done! After this sequence you can finish with a downward dog, or move into any other poses/stretches your body is calling for. Listen to your body. It will tell you what it needs. You are your best teacher.
