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  • Home
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    • My Yoga Journey
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Low lunge to high lunge transition modifications

July 10, 2020 //  by Di Hickman//  36 Comments

This week I uploaded a new yoga video for my Patreon community this week which was all about yoga for strong legs. While creating this I knew I wanted to offer some modifications. Why? Because the focus of this class was a transition from low lunge to high lunge and back again. Not wanted ti disrupt the flow of the class I decided to add a little bonus content on how to use a chair for yoga flows.

Using a chair for yoga flows is something I’ve done a lot with my beginner classes. If you have knees issues (like me) then the transition from kneeling to standing can sometimes be painful. You can view it in a quick video above, or on YouTube. Don’t forget to subscribe to my channel!

Low lunge to high lunge modifications

In yoga we have a low and a high lunge. Simply put the only difference is the back leg. Low = knee on the floor, high = leg extended. To work the body for leg strength we can move back and forth between the two. Holy quads! Those already familiar with my classes will know that I am fond of using a folded blanket or balance pad for my knees. If it hurts to kneel, I highly recommend this modification!

low lunge and  high lunge yoga poses

However, going down from high to low lunge we have an assistant. Gravity! Going from low to high lunge we are working against gravity and generally that’s more difficult. And if you have knee issues, more painful! How to make this easier? Use a chair!

yoga teacher in standing yoga pose with chair support

Doesn’t matter if you have the chair in front (below) or the to the side (as above). Just make sure the chair isn’t going to slip away when you add your weight to it. I like to place mine on my mat.

Yoga teacher demonstrating low to high lunge transition with chair

By using a chair in this transition gravity is less of a factor. The chair is also a valuable prop for anyone with balance issues too. Please, if you are struggling with balance, or body issues… use props! Embrace how your body feels today and do the practice your body needs right in this moment.

Yoga flow modifications for people with bad knees

If you want more classes with me, check out my Patreon membership. Where I upload two new videos each month exclusively for my community on Patreon. What are you waiting for? Sign up today!

Questions

  • Do you have any joint problems that you’re exercising through?
  • What’s your favorite yoga prop?
  • Is there a yoga pose you struggle with?
Previous Post: « 10 minute chair yoga for beginners
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Reader Interactions

Comments

  1. Kara Guppy

    July 17, 2020 at 4:09 am

    I always feel like i am cheating if I use something for balance, but actually its a great idea as it would give me the confidence to try them again

    Reply
    • Di Hickman

      July 17, 2020 at 10:28 am

      not cheating, assisting! I have to use props in a lot of poses. Work with your body not against it

      Reply
  2. Jenni

    July 14, 2020 at 7:54 am

    I really struggle with yoga as I am hypermobile in most of my joints and I have awful proprioception because of it. It looks so relaxing and healthy though, I wish I could do it.

    Reply
    • Di Hickman

      July 14, 2020 at 11:11 am

      hypermobility is a big issue. I have the same problem in my shoulders and knees. Strength training my friend!

      Reply
  3. Melanie williams

    July 14, 2020 at 3:44 am

    Just in time for this afternoons session, thank you so much, I will deffo be trying this out xx

    Reply
    • Di Hickman

      July 14, 2020 at 11:10 am

      yay! Chairs make great exercise equipment & props!

      Reply
  4. Bella and Dawn at Dear Mummy Blog

    July 14, 2020 at 1:39 am

    My mummy really struggles with low lunges! She can never get back up again! Thanks for showing us a smoother way x

    Reply
    • Di Hickman

      July 14, 2020 at 11:09 am

      Yep, so important to show people how to use props to get up off the floor! Hope mummy is ok!

      Reply
  5. Rhian westbury

    July 14, 2020 at 1:37 am

    It’s good to have modifications, I struggle sometimes with lunges as my legs aren’t as strong as they used to be x

    Reply
    • Kira

      July 14, 2020 at 3:22 am

      Oh god I struggle with these . I’ve actually stopped exercising for a week as I’ve pulled something , now can’t find the motivation

      Reply
      • Di Hickman

        July 14, 2020 at 11:09 am

        Girl use a chair. Give yourself some assistance. Have you stretched out? used a foam roller? Where is the issue?

        Reply
    • Di Hickman

      July 14, 2020 at 11:08 am

      same girlfriend!

      Reply
  6. Liam | Whatthedadsaid

    July 14, 2020 at 12:34 am

    My daughter has been doing Yoga and find sit very useful, I’ve done the odd bit with her and its a such a useful things to do for all ages

    Reply
    • Di Hickman

      July 14, 2020 at 11:08 am

      it really is, and making it accessible to all with props like a chair!

      Reply
  7. Rebecca Smith

    July 13, 2020 at 2:37 pm

    So helpful! I would perhaps struggle getting up so would definitely have to utilise a chair. Will check out more of your videos.

    Reply
    • Di Hickman

      July 14, 2020 at 11:08 am

      I struggle on my left side as I have had many knee issues, so modifying with a chair can be such a benefit to our practice

      Reply
  8. Jenny

    July 13, 2020 at 2:07 pm

    Thanks for your detailed explanation about this, this is so helpful to me right now.

    Reply
    • Di Hickman

      July 14, 2020 at 11:07 am

      glad it helped!

      Reply
  9. Yeah Lifestyle

    July 13, 2020 at 12:37 pm

    Love your step by step instructions to doing the low and high lunges. It is great that you provide lots of tips for those with knee pain and balance issues as well, so everyone can still be able to do this.

    Reply
    • Di Hickman

      July 14, 2020 at 11:06 am

      Yep that’s one of the reasons for the post, make yoga accessible! Glad you found it useful

      Reply
  10. Helen

    July 13, 2020 at 7:48 am

    This is such a great tip! I really want to take the time to do more yoga soon, but it’s tricky with three little children around all the time 🙂

    Reply
    • Di Hickman

      July 13, 2020 at 9:00 am

      Oh girl with three kids you need yoga more than ever!

      Reply
  11. Nyxie

    July 13, 2020 at 2:39 am

    Thank you for this! I always feel embarrassed about using ‘tools’ during my yoga etc but, honestly, if you need them then you shouldn’t feel embarrassed. But without support my knees and hips click in and out of place and it’s agony!

    Reply
    • Di Hickman

      July 13, 2020 at 8:59 am

      My left knee sounds nails on a chalkboard! I use the chair a lot! Try it, it really helps!

      Reply
  12. Stephanie

    July 12, 2020 at 4:27 pm

    I’ve used chairs a few times to help with getting into a few yoga poses the first time. My aunt has a lot of knee issues from surgery but enjoys yoga so I’ll have to show this to her.

    Reply
    • Di Hickman

      July 13, 2020 at 8:57 am

      Chairs are so useful for yoga aren’t they?

      Reply
  13. Sim @ Sim's Life

    July 12, 2020 at 2:24 pm

    Using a chair is a great idea, something I need to do as I am totally off balance! Possibly the reason I don’t do enough lunges, but now I have no excuse! Sim x

    Reply
    • Di Hickman

      July 13, 2020 at 8:57 am

      That’s great. Yep I use a chair quite often for my left side. My left knee always has isssues!

      Reply
  14. Lyosha

    July 12, 2020 at 1:35 am

    Great tips! Lunges are a very important element of many trainings. mastering it is always beneficial

    Reply
    • Di Hickman

      July 13, 2020 at 8:56 am

      Lunges are great for the legs, but we need to use modifications when neccessary.

      Reply
  15. Cristina

    July 11, 2020 at 12:36 pm

    This is a great tip. From time to time my left knee bothers me so I’ll be sure to try and make use of a chair as support.

    Reply
    • Di Hickman

      July 13, 2020 at 8:55 am

      My left knee also!!! What happened to yours?
      Every injury I’ve had has been to my left knee.

      Reply
  16. WorldInEyes

    July 11, 2020 at 9:10 am

    Yoga is very helpful and useful exercise for everyone to keep him or her healthy and safe too..Indeed found this very helpful blog post..glad you shared this with us..Thanks for sharing all about tips and ideas of low lunge and high lunges and about what we can do to make even stronger and all…Great work indeed…

    Reply
    • Di Hickman

      July 13, 2020 at 8:55 am

      Thanks. Yep, making yoga accessible to all is one of my goals!

      Reply
  17. Tara Pittman

    July 10, 2020 at 5:06 pm

    I try to do lunges every day. It helps my hamstrings recover from running

    Reply
    • Di Hickman

      July 13, 2020 at 8:54 am

      Lunges are great for building strength. I wouldn’t say they are good for running recovery though. I need to a post on yoga for runners! Thanks for the inspiration!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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