After I blogged last week on how to modify your Child’s pose to make it work for you, I received requests to blog more on how to modify common poses. So…today we look at Lunge pose. This is another pose that can be quite uncomfortable for people, myself included. Low lunge with the back knee down on the mat tends to always feel a little uncomfortable on my knee, but sometimes it can actually be painful. We have a history of knee problems (and knee replacements) in my family. So I need to take better care of my knee, and now I like to prop with a blanket or bolster if i’m planning on resting my back knee down.

In the first image below I show a common low lunge with the knee directly down on the mat. This might feel comfortable for you, and so you don’t have to modify at all. But I suggest you try out some of these variations to see if any of them bring you more comfort. The second image with the toes tucked under, this changes the angle of the knee to the mat, and you can push more into the toes to change the weight distribution (less weight in the knee, more in the foot).

The third option shows a floating knee, just above the mat. I won’t lie, this one is hard and takes a lot of leg strength to hold, I wouldn’t recommend holding this one for too long! The fourth photo here shows support with a blanket, this provides great padding for the knee, and tends to be the most popular option. The folded blanket can easily stay across your mat for your whole practice without being in the way.

Ah, and now my absolute favourite option! The issue with using the bolster for support is that it’s not super convenient to quickly bring a bolster under your knee during a flow. But if you’re practicing this pose out of a flow, it’s an amazing option. The next image is just a stepped up luxurious option, with extra padding for the foot and ankle.

The last two options focus on props for the upper body, with blocks. When we lift the upper body in low lunge, we automatically place more weight and pressure on the back knee. Keeping the hands grounded down to the mat can help draw some of that pressure away. Blocks are a great prop to slightly lift the upper body, while still keeping your weight distributed away from the knee.

Last, but certainly not least: If none of these options work for you, you can lift the back knee! Don’t push for something that doesn’t feel good. Wow, that’s great advice in general, not just for lunge pose. But really, if a pose isn’t working for your body, change it or skip past it. I’ve been practicing yoga now for over a decade, and I can tell you that sometimes my body is just not in the mood for certain poses.

Modify it, prop it, skip it…

I hope this helps you feel a little more comfortable in low lunge, do you prop your lunge in a different way? I would love to hear about it!

Namaste,

Sophie.