Lunge II: The Chair Pose That Energises and Aligns the Whole Body (Includes 30 Modifications)
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Feeling tight through the hips or low on energy?
Let’s lunge into alignment—and energise from the ground up.
Meet Lunge II on a chair—a powerful, heart-opening pose from the Chakra Chair Yoga Card Deck that strengthens the legs, mobilises the hips, and restores balance between strength and flexibility. This dynamic standing pose activates the root, sacral, solar plexus, and heart chakras—grounding your energy while inviting courage and openness.
You don’t need to go deep. You don’t need to rush. You just need a chair, your breath, and a willingness to take a bold step forward.
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5 Steps To Master the “Lunge II” Chair Yoga Exercise
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Step 1: Prepare to Stand
Stand in front of a chair with feet hip-width apart.
Step 2: Foot on Chair
Place your left foot on the chair seat with the knee bent.
Step 3: Anchor the Back Foot
Press your right foot into the floor behind you.
Step 4: Hands on Hips
Place your hands on your hips to align the torso.
Step 5: Twist the Torso
Gently turn your torso to the right. Hold, then return to centre and switch sides.
This pose opens the hips, strengthens the lower body, and builds stability while encouraging a calm and steady breath.
Now let’s explore 30 creative ways to customise the Lunge II chair yoga exercise.
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10 Beginner Modifications For the “Lunge II” Chair Yoga Exercise
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Beginner Modification 1: Lower Chair Height
Use a lower seat or block for the front foot.
Beginner Modification 2: Hands on Chair Back
Place hands on the back of the chair for balance.
Beginner Modification 3: Keep Back Heel Down
Shorten stance so both heels can stay grounded.
Beginner Modification 4: Small Twist Only
Rotate torso just slightly without overreaching.
Beginner Modification 5: Wall Behind You
Stand near a wall for added support and security.
Beginner Modification 6: Use a Strap
Hold a yoga strap between hands for steadiness.
Beginner Modification 7: Hold Chair Sides
Grip the chair seat while lunging for balance.
Beginner Modification 8: Breath Cue Only
Skip the twist—inhale to lift, exhale to ground.
Beginner Modification 9: Gentle Pulse Forward
Gently rock hips forward and back to explore range.
Beginner Modification 10: Mental Mantra
Repeat: “I step forward with courage” as you lunge.
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10 Intermediate Modifications For the “Lunge II” Chair Yoga Exercise
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Intermediate Modification 1: Lift Arms Overhead
Raise both arms while in the lunge.
Intermediate Modification 2: Longer Hold
Stay in the pose for 5 full breaths.
Intermediate Modification 3: Wider Step Back
Increase distance between feet to deepen the stretch.
Intermediate Modification 4: Add a Backbend
Slightly arch the upper back with chest lifted.
Intermediate Modification 5: Deepen Twist
Turn torso fully toward the back leg.
Intermediate Modification 6: Add Arm Variation
Open arms wide into a T-shape.
Intermediate Modification 7: Engage Core
Draw belly inward to protect the spine during twist.
Intermediate Modification 8: Active Feet
Press evenly through both feet while lunging.
Intermediate Modification 9: Look Over Shoulder
Add a gentle neck twist to gaze behind you.
Intermediate Modification 10: Dynamic Flow
Alternate lunges side to side with breath.
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10 Advanced Modifications For the “Lunge II” Chair Yoga Exercise
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Advanced Modification 1: Cactus Arms
Bend elbows wide and squeeze shoulder blades as you twist.
Advanced Modification 2: Close Eyes
Practice with eyes closed to challenge focus and balance.
Advanced Modification 3: One-Hand Twist
Keep one hand on hip, other reaches behind for deep twist.
Advanced Modification 4: Add Resistance Band
Hold a resistance band stretched across the chest.
Advanced Modification 5: Heel Lift Back Foot
Lift the back heel for more intensity and balance work.
Advanced Modification 6: Deep Lunge Pulse
Pulse the front knee slightly deeper into the lunge.
Advanced Modification 7: Chair to Wall Lunge
Press chair into wall and deepen twist using leverage.
Advanced Modification 8: Extended Arm Reach
Reach front arm forward and back arm behind for full spiral.
Advanced Modification 9: One-Leg Balance Entry
Step into the lunge from a one-leg balance.
Advanced Modification 10: Post-Practice Prompt
After the pose, journal: “What direction am I ready to turn toward with power?”
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Conclusion: Lunge II Chair Yoga Exercise Builds Power and Poise
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The Lunge II chair yoga exercise reminds us how to move forward with strength and grace.
It builds lower-body strength, increases hip flexibility, and improves balance—while helping you twist toward your purpose with awareness.
Whether you’re refining your posture, opening your heart, or realigning your energy, this pose supports growth on every level.
You’ll find this and dozens more energising, accessible chair yoga shapes in the Chakra Chair Yoga Card Deck.
No mat. No tension. Just yogic breath, balance, and bold movement.
