Low Lunge Hands on Hips
Anjaneyasana
About This Pose
Low Lunge with Hands on Hips is a foundational hip-opening pose that emphasizes proper alignment and pelvic awareness. By placing hands on the hips, practitioners can better monitor and control the position of the pelvis, ensuring a safe and effective stretch for the hip flexors. This variation builds strength in the legs while creating length in the front of the hip. It serves as an excellent preparatory pose for deeper lunges and backbends, establishing the alignment principles essential for safe practice.
Step-by-Step Instructions
- 1
From standing, step one foot back into a lunge
- 2
Lower back knee to the floor
- 3
Place both hands firmly on hips
- 4
Square hips toward the front of the mat
- 5
Sink hips forward and down gently
- 6
Keep torso upright and core engaged
Alignment Cues
- Hips square
- Core engaged
- Chest lifted
Benefits
- Stretches hip flexors safely
- Builds awareness of pelvic alignment
- Strengthens front and back legs
- Improves balance and stability
- Prepares for deeper backbends
- Opens the front body gradually
Modifications
- Use knee padding
Variations
- Low lunge variation
Cautions & Contraindications
Cautions
- Avoid arching lower back
Avoid this pose if you have:
- Knee injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
