Why “Straighten Your Back Leg” in High Lunge Might Be Wrong Advice for You
(Image: Yoga With Kassandra)
Updated September 22, 2025
You’ve likely heard a yoga instructor cue you to “straighten your back leg” in High lunge (Ashta Chandrasana). It seems straightforward, right? However, for many, achieving that alignment doesn’t translate to the stacked posture of shoulders over hips and a gently tucked tailbone that’s often described. Instead, it can lead to discomfort and a shape that feels…well, less than ideal.
As a yoga practitioner and instructor for[mentionyearsofexperience/certifications-[mentionyearsofexperience/certifications-[mentionyearsofexperience/certifications-[mentionyearsofexperience/certifications-crucial for E-E-A-T], I’ve observed this struggle repeatedly. I often see students, and experience myself, a pronounced curve in the lower back, forward tilting hips, and a belly that rounds forward - essentially resembling a banana shape. This isn’t a sign you’re “doing yoga wrong.” It’s a sign the traditional cue simply isn’t serving your body.
Understanding Anterior pelvic Tilt & lordosis
The issue often stems from what’s called anterior pelvic tilt. This is a natural variation in pelvic positioning, but when exaggerated, it can create challenges in poses like High Lunge.
Specifically, many individuals experience lordosis – a pronounced inward curve of the lower back. Attempting to straighten the back leg in High Lunge then exacerbates this tilt, increasing tension and potentially causing pain.
If you find yourself unable to achieve the “ideal” High Lunge shape, or if you feel immediate discomfort, you’re not alone. and importantly, no yoga pose should ever cause pain.
Why Ignoring the Cue Can Be Empowering
So, what should you do? I encourage my students to ignore the cue to straighten the back leg.
Rather, prioritize maintaining a neutral spine and stacking your shoulders over your hips. This frequently enough means keeping a generous bend in your back knee.
This adjustment allows you to:
* Maintain proper alignment: Keeping your hips underneath your shoulders.
* Reduce strain: Alleviating discomfort in your lower back.
* Honour your body: Working with your anatomy, not against it.
This isn’t about “cheating” or taking the easy way out. It’s about intelligent adaptation.
Beyond High Lunge: where Anterior Pelvic Tilt Shows Up
This tendency toward anterior pelvic tilt isn’t limited to High Lunge. You might notice it in other poses as well, particularly those that emphasize backbends or leg extension. Being mindful of this pattern is the first step toward a more agreeable and effective practice.
Addressing Anterior Pelvic Tilt Long-Term
While modifying poses in class is helpful,addressing the underlying issue of anterior pelvic tilt can benefit your overall well-being,both on and off the mat.
Here’s how to start:
- Awareness: Pay attention to your posture throughout the day. Notice if your hips tend to tilt forward.
- Core Engagement: Strengthening your core muscles can definitely help stabilize your pelvis.
- Hip Flexor Release: Tight hip flexors can contribute to anterior pelvic tilt. Incorporate stretches that release tension in this area.
- Mindful Movement: Focus on engaging your glutes and hamstrings to support your pelvic alignment.
To delve deeper, I’ve created a dedicated practice designed to address anterior pelvic tilt. You can find it here: https://www.youtube.com/watch?v=OTm05bjtL80. This practice will guide you through exercises to understand and adapt your posture.
You deserve a yoga practice that feels good and supports your body.Don’t be afraid to modify cues and listen to your own internal wisdom.
Resources:
* High Lunge Pose Guide – Yoga Journal
* [Anterior Pelvic Tilt Exercises – Yoga Journal](https://www.yogajournal.com/practice/anterior-