Low Lunge Forearm Variation
Anjaneyasana
About This Pose
Low Lunge Forearm Variation deepens the traditional lunge by lowering the forearms inside the front leg, intensifying the hip flexor and inner groin stretch. This variation requires more flexibility in the hips and groin area while providing a supported position through the forearm contact with the ground. The lowered torso position increases the stretch in the hip flexors while opening the inner thighs. This pose serves as an excellent preparation for Lizard Pose and other deep hip openers. The forearm support provides stability while allowing practitioners to gradually sink deeper into the stretch. Regular practice develops the flexibility needed for more advanced standing poses and arm balances.
Step-by-Step Instructions
- 1
Begin in Low Lunge with right foot forward
- 2
Walk front foot slightly wider
- 3
Place both hands inside front foot
- 4
Lower onto forearms one at a time
- 5
Align forearms parallel to each other
- 6
Keep front knee tracking over ankle
- 7
Sink hips forward and down
- 8
Lengthen spine from tailbone to crown
- 9
Relax shoulders away from ears
- 10
Breathe into tight areas
- 11
Hold for 5-10 breaths
- 12
Press up to hands then switch sides
Alignment Cues
- Forearms parallel and grounded
- Front knee wide of shoulder
- Hips sinking toward floor
- Spine long and extended
- Back leg energetically reaching
- Core supporting lower back
Benefits
- Intensifies hip flexor stretch
- Opens inner groin deeply
- Prepares for advanced hip poses
- Provides stable supported position
- Stretches hamstrings of front leg
- Opens chest in this variation
- Strengthens core and shoulders
- Develops hip flexibility progressively
Modifications
- Stay on hands instead of forearms
- Use blocks under forearms
- Keep back knee closer for less intensity
Variations
- Walk forearms forward for more stretch
- Add gentle rocking side to side
- Straighten back leg for more challenge
Cautions & Contraindications
Cautions
- Ensure adequate hip flexibility first
- Keep back knee well padded
- Move into pose gradually
Avoid this pose if you have:
- Groin or hip injuries
- Severe knee problems
- Wrist or forearm injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
