Lunge I: The Chair Pose That Fires Up the Core and Clears the Path (Includes 30 Modifications)
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Feeling tight in the hips or disconnected from your strength?
Let’s swivel with purpose—and realign from the base up.
Meet Lunge I on a chair—a grounded, fluid pose from the Chakra Chair Yoga Card Deck that activates the hips, mobilises the spine, and encourages directional flow of energy. It stimulates the root, sacral, and solar plexus chakras—waking up your will, your balance, and your sense of movement.
You don’t need to step far. You don’t need to force. You just need your breath, a swivel, and the support of your seat.
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3 Steps To Master the “Lunge I” Chair Yoga Exercise
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Step 1: Sit & Stabilise
Sit tall on the front of the chair with hands resting on your thighs.
Step 2: Lift & Swivel
Lift both heels slightly and swivel hips and legs to the right.
Step 3: Flow to Opposite Side
Swivel to the left in one smooth movement, then return to center.
This pose builds hip mobility, strengthens leg awareness, and encourages coordination and breath-led flow.
Now let’s explore 30 creative ways to customise the Lunge I chair yoga exercise.
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10 Beginner Modifications For the “Lunge I” Chair Yoga Exercise
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Beginner Modification 1: Heels Stay Down
Keep heels grounded while you gently rotate knees side to side.
Beginner Modification 2: Mini Swivel Only
Move only a few inches left and right without full leg turn.
Beginner Modification 3: Use Chair Back
Lightly hold the chair back for added support during the swivel.
Beginner Modification 4: Move One Side
Swivel only to one side at a time to reduce complexity.
Beginner Modification 5: Hands On Hips
Place hands on hips to feel alignment through the pelvis.
Beginner Modification 6: Slow Swivels
Pause between each side to regain breath and stability.
Beginner Modification 7: Cue With Breath
Inhale to center, exhale to swivel.
Beginner Modification 8: Cushioned Support
Place a folded blanket under your feet for added comfort.
Beginner Modification 9: Chair Near Wall
Practice with the chair against a wall for grounding and posture feedback.
Beginner Modification 10: Gentle Affirmation
Repeat mentally: "I move with care."
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10 Intermediate Modifications For the “Lunge I” Chair Yoga Exercise
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Intermediate Modification 1: Deeper Swivel
Allow thighs and knees to turn further to each side.
Intermediate Modification 2: Add Arm Reach
Sweep arms forward as you swivel, then lower to center.
Intermediate Modification 3: Inhale Lift, Exhale Turn
Inhale to lift heels, exhale as you swivel fully.
Intermediate Modification 4: Pause and Hold
Hold the twist on each side for 1–2 breaths.
Intermediate Modification 5: Heel Hover Higher
Raise heels higher to increase challenge and leg activation.
Intermediate Modification 6: Hands in Prayer
Place palms together at heart center to engage the core.
Intermediate Modification 7: Breath-Counted Reps
Use 4-count inhale to center, 4-count exhale to each side.
Intermediate Modification 8: Add Eye Gaze
Turn head slightly in the direction of the knees.
Intermediate Modification 9: Core-First Cue
Engage core muscles before moving legs.
Intermediate Modification 10: Visualise Spiral Energy
Imagine spiraling energy through hips as you rotate.
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10 Advanced Modifications For the “Lunge I” Chair Yoga Exercise
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Advanced Modification 1: Extended Hold
Hold each side for 3–5 breaths to build strength and stretch.
Advanced Modification 2: Add Back Arm Reach
Sweep one arm back as you swivel for an open twist.
Advanced Modification 3: Chair Edge Lean
Lean slightly back at the front of the chair to increase core engagement.
Advanced Modification 4: Resistance Band
Use a resistance band around thighs or held in hands while swiveling.
Advanced Modification 5: Eyes Closed
Close your eyes to challenge balance and proprioception.
Advanced Modification 6: Arm Flow Sync
Add coordinated arm movements (e.g., cactus arms or overhead sweep).
Advanced Modification 7: Full Twist Gaze
Look behind you as you swivel for maximum rotation.
Advanced Modification 8: Add Seated Crunch
Swivel right, then engage core and bring chest slightly toward thigh.
Advanced Modification 9: Alternating Breath-Holds
Hold breath briefly at the deepest part of the turn.
Advanced Modification 10: Post-Practice Prompt
Journal: "What direction am I ready to face with strength?"
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Conclusion: Lunge I Chair Yoga Exercise Helps You Move Forward with Strength
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The Lunge I chair yoga exercise reawakens fluid movement from the ground up.
It strengthens your lower body, fires your core, and helps you flow with clarity and direction—all from a safe, seated base.
Whether you're easing stiffness, refining balance, or energising your mind, this pose invites you to move from center with ease.
You’ll find this and dozens more dynamic, supportive chair yoga poses in the Chakra Chair Yoga Card Deck.
No lunge mat. No stress. Just a twist, a yogic breath, and a path forward.
