Low Lunge Arms Overhead
Anjaneyasana
About This Pose
Low Lunge Arms Overhead intensifies the traditional Low Lunge by adding an overhead arm extension that creates a complete stretch from fingertips to back toes. This variation opens the chest and shoulders while maintaining the deep hip flexor stretch of the base pose. Reaching the arms upward encourages length in the side body and engages the core for stability. The upward reach naturally lifts the heart and creates a subtle backbend through the upper spine. This pose is excellent for counteracting the forward-hunching posture common in daily life. Practitioners often feel an energizing effect as the pose opens the front body and creates space for deeper breathing.
Step-by-Step Instructions
- 1
Start in traditional Low Lunge position
- 2
Ground through front foot and back knee
- 3
Stabilize hips and engage core
- 4
Inhale and sweep arms out and up
- 5
Reach fingertips toward ceiling
- 6
Keep arms parallel or palms touching
- 7
Draw shoulders down away from ears
- 8
Lengthen through sides of body
- 9
Maintain front knee over ankle
- 10
Lift chest and gaze forward or slightly up
- 11
Hold for 5-8 breaths
- 12
Lower arms and switch sides
Alignment Cues
- Arms energetically reaching upward
- Shoulders drawing down the back
- Front knee stable over ankle
- Hips sinking forward and down
- Core engaged for stability
- Slight backbend in upper spine only
Benefits
- Stretches entire front body from arms to hips
- Opens chest and shoulders fully
- Creates length in side body
- Strengthens legs and core muscles
- Improves posture and spinal alignment
- Increases energy and alertness
- Deepens hip flexor release
- Enhances breathing capacity
Modifications
- Hands on hips if shoulders are tight
- Arms in cactus position as alternative
- Keep gaze forward if neck is sensitive
Variations
- Interlace fingers and point index fingers up
- Add gentle side bend
- Palms pressing together overhead
Cautions & Contraindications
Cautions
- Keep shoulders relaxed not hunched
- Maintain stability before reaching up
- Avoid overarching lower back
Avoid this pose if you have:
- Shoulder injuries
- Severe lower back problems
- High blood pressure when holding arms up
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
