How to Perform Standing Opposite Leg and Arm Forward Lunge Stretches

Stability and balance exercises are essential for a strong core. When you destabilize your body, you have to engage your core muscles to keep your balance. The standing opposite leg and arm forward lunge stretch is a challenging balance pose that will tone your abs. You can deepen and transform the stretch over time into Dandayamana-Dhanurasana, or Standing Bow pose, in which you grasp your raised foot with your arm behind your body. Develop the stretch slowly and it will serve you well for years.

Instructions

    • 1

      Stand with your feet hip-width apart. Engage your abs and place one hand on your hip.

    • 2

      Lift the knee opposite the hip on which your hand rests. Bring your knee to your chest and hug your leg against your upper body. Your hands should be on the front of your shin and your toe should face forward.

    • 3

      Let go of your raised leg and push your raised foot behind you in one steady motion. Point the toe of your raised leg.

    • 4

      Lunge forward very slightly on your standing leg. Bend your knee only enough to stabilize your body.

    • 5

      Reach in front of you with the arm on the same side as your standing leg. Perform steps 3, 4 and 5 at the same time, in one fluid motion. The goal is to find your balance as quickly and smoothly as possible.

    • 6

      Hold for five deep breaths, then return to Tadasana, or Mountain pose. Repeat the exercise on the opposite side.