What it does: Also known as crescent lunge, this is similar to Warrior I, except with the back heel lifted and the feet about hip width apart. In this position, you may find it easier to keep your hips parallel to the front of the room, but your leg muscles will work harder to maintain your balance. High lunge will also strengthen the arms and stretch the muscles of the groin.
How to do it: Start in downward-facing dog. As you exhale, step your left foot forward between your hands, keeping your left knee over the ankle and your feet hip-width apart. As you inhale, lift your torso upright and bring your arms out to the side and overhead. If possible, bring your palms together—or keep the hands shoulder width apart with the palms facing each other. Press back through your right heel and lift up through the torso. To come out of the pose, bring your hands to the floor as you exhale and step back to downward-facing dog. Repeat on the other side.
How to get better: Don’t lean forward—keep the torso directly over the hips, and think about sinking your hips straight downward while engaging the back thigh to keep the back leg straight. Don’t let the front knee move ahead of the ankle. To give your legs a rest, drop the back knee onto a mat or folded blanket, and focus on the stretch in your groin.