Low Lunge Backbend
Anjaneyasana
About This Pose
Low Lunge Backbend (Anjaneyasana) is a foundational yoga pose that combines a deep hip flexor stretch with a heart-opening backbend. With the back knee grounded, this variation provides more stability than its high lunge counterpart, allowing practitioners to focus on the hip opening and spinal extension. The pose is named after Anjaneya (Hanuman), the devoted monkey god known for his great leaps of faith. This posture opens the entire front line of the body—from the hip flexors through the abdomen, chest, and shoulders. It's particularly therapeutic for those who sit for long periods, as it directly counteracts hip flexor tightening and chest closing. The pose is both strengthening and stretching, building heat while creating space.
Step-by-Step Instructions
- 1
From Downward Dog, step the right foot forward between the hands
- 2
Lower the left knee to the ground, untucking the toes
- 3
Ensure the right knee is directly above the right ankle
- 4
Place a blanket under the back knee if needed
- 5
Inhale and lift the torso upright
- 6
Reach the arms overhead, palms facing each other
- 7
Draw the tailbone down and engage the core
- 8
On an inhale, lift the chest and begin to arch back
- 9
Let the backbend come from the upper back
- 10
Gaze up if comfortable for the neck
- 11
Hold for 5-8 breaths
- 12
Release hands down and step back to Downward Dog
- 13
Repeat on the second side
Alignment Cues
- Front knee at 90 degrees, stacked over ankle
- Back knee directly under or slightly behind the hip
- Pelvis sinks forward and down
- Core engages to support the lumbar spine
- Backbend initiates from thoracic spine
- Arms reach up and back, not just back
- Shoulders draw down away from ears
Benefits
- Deeply stretches hip flexors, psoas, and quadriceps
- Opens the chest, shoulders, and throat
- Strengthens the front thigh and glutes
- Improves balance and stability
- Stretches the abdomen and intercostal muscles
- Counteracts effects of prolonged sitting
- Energizes the body and uplifts mood
- Prepares the body for deeper backbends
Modifications
- Keep hands on front thigh for less intensity
- Stay upright without the backbend
- Use a blanket under the back knee
- Practice near a wall for balance
Variations
- Hands in prayer at heart center
- Cactus arms for shoulder variation
- Reach back to hold the back foot (quad stretch)
- Add a twist by bringing one hand to the floor
Cautions & Contraindications
Cautions
- Pad the back knee if it's sensitive
- Keep the front knee over the ankle
- Engage the core to protect the lower back
- Move into the backbend gradually
- Keep the neck comfortable—don't strain
Avoid this pose if you have:
- Acute knee injuries (especially back knee)
- Severe lower back pain or injury
- Hip flexor tears
- High blood pressure
- Heart conditions
- Pregnancy (modify with care)
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
