7 Surprising Movements to Try

Humans crave consistency. That’s why you can practically hear your nervous system’s sigh of relief when you go to bed at the same time every night, drive to work on your trusty route, or step back into Downward Dog after Low Lunge.

But you wouldn’t be human if you also didn’t need to break out of your routine every now and then. Sometimes that starts on the mat. Whether you’re a teacher or student, switching up your movements during class can be a surprisingly effective way to refresh a sequence or stretch and strengthen your body in a way you didn’t know it needed.

Think of mixing up your transitions as the on-the-mat equivalent of driving a different route home. It’s the seemingly small decisions that can bring you to new levels of inspiration, understanding, and zest for your yoga practice—and your life.

7 Surprising Transitions to Take From Low Lunge

Rotate one or two of the below movements after Low Lunge during your next flow to spice up your time on the mat. Who knows? You might find a new favorite.

1. Horizon Lunge

From Low Lunge, shift your weight into your right foot lower your left hand to the mat beneath your shoulder, and sweep your left leg behind and to the outside of your right foot, planting the outer edge of your left foot against the floor. Straighten your left leg as much as possible. Reach your right arm straight out to the side above your left leg. Shift some of your weight into your left hand, allowing yourself to lean toward the left and sink your hips toward the mat until you feel a comfortable stretch in your outer hips.

2. Three-Pointed Push-Up

From Low Lunge, plant your hands on the mat on either side of your right foot and shift your weight into your palms. Lift your right foot off the mat and straighten your right leg behind you as you bend your arms and lower your chest halfway toward the mat in Three-Pointed Push-up.

3. Flying Pyramid

From Low Lunge, tuck your left toes and straighten both legs. Lengthen your spine and reach your chest forward over your right leg as if you were coming into Pyramid but with your back heel lifted. Sweep your arms down by your sides and reach them slightly behind you, palms facing the floor, in Flying Pyramid.

4. Shiva Squat

From Low Lunge, tuck your left toes and stand up, keeping your legs bent. Draw your left knee behind to your right knee with your left foot lifted off the mat. Gently squeeze your thighs together as you point your left toes toward the right wall. Bring your hands to prayer position (anjali mudra) in front of your chest. Sink your hips toward the mat and reach your chest toward the mat in Shiva Squat.

5. Kneeling Side Plank

From Low Lunge, keep your legs in place and turn your chest toward the left side of the mat. Reach your left hand behind your left foot and plant your hand on the mat. Shift your weight into your left hand and knee as you straighten your right leg. Reach your right arm overhead and toward the back wall in Kneeling Side Plank.

6. Seated Twist

From Low Lunge, lift your left foot off the mat and bring your left knee to the outside of your right foot. Come to a seated position with your left foot behind you to the right and your right foot to the outside of your left thigh in Seated Twist.

7. Chair Plane

From Low Lunge, tuck your left toes and step your left foot to meet your right foot with both knees bent. Reach your chest forward over your knees and lower your hips as if you’re sitting in a chair. Sweep your arms by your sides and slightly behind you in Chair Plane.