Day 7: Low Lunge Pose #yogadebbychallenge

Day 7 is Low Lunge Pose. The last two days got your quadriceps, chest, abdomen and shoulders open and ready for this posture. The challenge is to isolate the backbend in the upper spine, while you avoid scrunching into your lower back.

Stack your front knee over the front ankle; if it goes in front of your ankle, take a bigger step. As you lunge forward, reach your tailbone down to the floor and keep your hips neutral. Pull your lower belly back towards your spine, and up towards your ribs, to create lift, thus avoiding over compression of the lumbar spine. Sweep your arms out and up, press your palms together and lift your chest. When you feel stable, gently look back and reach back, all while continuing to lift your chest up and open your ribs.

If you need to modify, you can keep your hands on your front knee or keep one hand on a block, for support, and lift the other up and back. If your back knee feels pain, roll a towel or your mat under the knee as a cushion.

Don't force the pose and make sure you are warmed up before doing any postures. Post your picture to @Debby Nachmann Yoga on Facebook and use #yogadebbychallenge.