Low Lunge High Reach
Anjaneyasana
About This Pose
Low Lunge High Reach emphasizes maximum vertical extension through the arms and torso while maintaining the grounded foundation of a low lunge. This dynamic variation creates a powerful line of energy from the back knee through the fingertips. The high reach encourages deeper engagement of the core muscles to maintain stability while reaching upward with intention. Practitioners often feel a sense of expansion and openness through the entire front body. This variation is excellent for building energy and heat in a practice while maintaining the hip-opening benefits of the lunge position. The energetic quality of the upward reach can help shift mindset from grounded to elevated.
Step-by-Step Instructions
- 1
Begin in Low Lunge position
- 2
Ground firmly through front foot and back knee
- 3
Engage core and draw tailbone down
- 4
Inhale deeply and sweep arms overhead
- 5
Reach fingertips toward ceiling energetically
- 6
Create length through entire spine
- 7
Draw shoulders down and back
- 8
Keep neck long and gaze forward
- 9
Maintain hip alignment while reaching
- 10
Feel energy line from knee to fingertips
- 11
Hold for 5-8 breaths
- 12
Lower arms and switch sides
Alignment Cues
- Arms reaching with intention
- Energy extending through fingertips
- Core strongly supporting spine
- Hips continuing to sink down
- Shoulders integrating down back
- Chest open and lifted
Benefits
- Creates full body extension and energy
- Deeply opens front body
- Strengthens core significantly
- Builds heat and energy
- Improves posture and alignment
- Stretches intercostal muscles
- Develops balance and stability
- Enhances breathing capacity
Modifications
- Reach arms at diagonal if shoulders tight
- Keep slight bend in elbows
- Reduce arm height as needed
Variations
- Add slight backbend
- Clasp hands and point index fingers
- Pulse arms higher with breath
Cautions & Contraindications
Cautions
- Maintain core engagement while reaching
- Keep shoulders down from ears
- Avoid compressing lower back
Avoid this pose if you have:
- Shoulder injuries or impingement
- High blood pressure
- Vertigo or dizziness
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
