Monkey lunge is one of my absolute favorite poses. Start in downward facing dog, table top or just lunge. Press into the back heal as you slowly lower the back knee to the ground. If you have any discomfort in your back knee place a blanket or a towel under it. Allow your front knee to slowly move over the ankle toward your toes. This is the only pose you’re allowed to take the knee out of alignment with your ankle. With any other pose you ALWAYS want the knee to be directly over your heal/ankle. STAY HERE! Your now stretching the front of you rear leg (quadriceps muscles) and you’ll probably feel discomfort in the front leg, the inner thigh muscles called adductors. Once you feel comfortable with your balance and control you can try reaching your arms overhead. You’ll feel a stretch in your 3 major core muscles iliopsoas (psoas major/minor & iliacus). These muscles go from the inside of your lumbar vertebrate and pelvis, then all 3 attach to the inside of your upper leg bone, the femur. You’re intestines are their neighbors! When you do core exercise iliopsoas is the prime mover! A mad iliopsoas can create lower back pain that feels as if the pain is wrapping around your waist.  Your palms should be facing. Take your shoulders up into your ears and then roll them down your back. This should create space between your arms and ears. Press though both feet hold in your belly, tuck your tailbone and BREATH! Once this pose gets easier there is so much other fun stuff you can do with it.

(AHN-jah-nay-ah-sa–na) also called crescent lunge pose, low lunge.  PHOTO BY Amyelizabethbruce