KneelingBeginner
Low Lunge Hands on Hips
Anjaneyasana
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About This Pose
Low Lunge with Hands on Hips is a foundational variation of Anjaneyasana that builds strength in the lower body while opening the hip flexors. With hands on the hips for support and feedback, this version helps practitioners understand proper alignment and hip positioning before progressing to arm variations.
Step-by-Step Instructions
- 1
From Downward Dog, step right foot forward between hands
- 2
Lower the left knee to the floor
- 3
Position the right knee directly over the ankle
- 4
Place both hands on your hips
- 5
Sink the hips forward and down
- 6
Lift through the chest
- 7
Hold for 5-8 breaths, then switch sides
Alignment Cues
- Stack shoulders over hips
- Engage the core for stability
- Press the top of the back foot into the floor
- Keep the chest lifted
Benefits
- Strengthens legs and glutes
- Opens hip flexors deeply
- Improves balance and stability
- Provides alignment feedback through hands
- Accessible for beginners
Modifications
- Use blocks for hand support
- Pad the back knee
Variations
- High Lunge variation
- Add a backbend
Cautions & Contraindications
Cautions
- Keep front knee aligned over ankle
- Avoid collapsing into the lower back
Avoid this pose if you have:
- Knee pain
- Hip replacement
Quick Facts
Primary Focus
hipsSecondary Focus
corespine
Suggested Hold
30 seconds
Tags
lungehipsstrengthbeginner
Equipment
yoga mat
