Our next tranquility-to-go tip is the third pose in the user-friendly, all-encompassing sun salutation series. From last week’s standing forward fold, place your hands onto the floor (bend your knees if your hammies are snug), and extend your right leg all the way back into a lunge.
Line up your fingers and front left toes, wiggle your right leg back, draw your knee up to engage your leg muscles, and bring your heel directly above the ball of your right foot. Visualize yourself pressing your back foot into an imaginary wall behind you. Press your front shin forward. To create space, lift up onto your fingertips or use a block on either side of your left foot to create space. Remember that we’re seeking space, comfort and ease in our practice of yoga, and your lunge is no exception.
Lengthen through the crown of your head and keep your neck in line with your spine. Breathe here for 30 seconds to one minute. Rock back and forth to bring more fluidity into your oh-so-snug hips.
When practicing this pose solo (sans sun salutation series), be sure to repeat on the other side for the same amount of time. Otherwise, stay tuned for next week’s most common yoga pose to keep your sun salutation flowing.
This pose opens up the hips, strengthens and tones the quads and glutes, and brings suppleness to the spine.
Omwork (homework with a yogic twist): Incorporate this pose when playing with your new puppy, when preparing for a run or before a night out dancing.
Kimberly Wilson is the founder of Tranquil Space Yoga and Tranquil Space Foundation. She designs TranquiliT Luxe Lifestyle Wear, which offers comfy eco-chic clothing, and has written “Hip Tranquil Chick,” which highlights how to lead a mindfully extravagant life.
Visit her at kimberlywilson.com.
