Low Lunge
Anjaneyasana
About This Pose
Low Lunge (Anjaneyasana) is a fundamental standing pose that deeply stretches the hip flexors while building strength in the legs. Named after Anjani, mother of the Hindu deity Hanuman, this pose embodies grace and devotion. With the back knee resting on the ground, practitioners can focus on sinking the hips forward and down while maintaining an upright torso. This accessible lunge variation serves as an excellent preparation for deeper backbends and hip openers. The pose helps counteract the effects of prolonged sitting by releasing tension in the psoas and quadriceps. Regular practice improves hip mobility, enhances balance, and creates a sense of grounding and stability in the body.
Step-by-Step Instructions
- 1
Begin in Downward Facing Dog
- 2
Step right foot forward between your hands
- 3
Lower left knee to the ground
- 4
Slide left knee back until comfortable stretch in hip
- 5
Untuck left toes and press top of foot into mat
- 6
Inhale and rise to upright position
- 7
Place hands on front thigh or reach arms overhead
- 8
Square hips toward front of mat
- 9
Draw tailbone down and lift chest
- 10
Breathe deeply into hip stretch
- 11
Hold for 5-10 breaths
- 12
Release and repeat on other side
Alignment Cues
- Front knee directly over ankle
- Back knee behind hips for deeper stretch
- Hips squared to front of mat
- Tailbone draws down toward floor
- Chest lifts and opens
- Shoulders relaxed away from ears
- Core gently engaged for stability
Benefits
- Deeply stretches hip flexors and psoas muscles
- Strengthens quadriceps and gluteal muscles
- Opens the chest and shoulders
- Improves balance and stability
- Prepares body for deeper backbends
- Releases tension from prolonged sitting
- Enhances hip mobility and flexibility
- Builds mental focus and concentration
Modifications
- Place blanket under back knee for cushioning
- Keep hands on front thigh for balance
- Use blocks under hands for support
Variations
- Arms overhead for deeper stretch
- Add a gentle backbend
- Hands in prayer at heart center
Cautions & Contraindications
Cautions
- Use padding under back knee if sensitive
- Avoid if experiencing acute knee pain
- Keep front knee aligned over ankle
Avoid this pose if you have:
- Severe knee injuries
- Recent hip surgery
- Acute lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
