Banarasana (High Lunge)
Learned: Appendix Only
See Manual Pages: A-113
Where this can show up in class: Namaskars, Sutra 3, Peak Pada
This pose can be done in the following orientations: Standing.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown Standing hands |
Feet Back leg Pelvis |
Front shin Back foot Front foot |
Legs (scissor in and up) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Hands on blocks Shortened stance (along long edge) |
Virabhadrasana I Anjaneyasana [High] Anjaneyasana [Low] |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Back leg hip extension Front leg hip flexion Spinal extension |
Back leg hip flexors |
Front leg quads Front hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Low back compression | Slight bend in back knee |
| Hanging too low (work being done by lumbar spine and not glutes) | Squeeze back glute; Push off front foot and lift belly/tuck tail |
| Instability/lack of balance | Widen stance (along short edge) for balance |
| Upper body straight up, w/ back leg straight (compromises lumbar spine) | Lean forward or bend back knee |
| Shoulders up by ears | |
| Knee past toes | |
| Not fully onto ball of back foot | |
| Excessive cervical extension | |