Low Lunge on Forearms
Anjaneyasana
About This Pose
Low Lunge on Forearms provides a deeply grounded variation that allows for sustained hip opening with forearm support. Unlike the forearm variation with arms inside the leg, this version keeps the forearms in front of the body, creating a different relationship to the stretch. The lowered position invites a gentle forward fold quality while maintaining the lunge structure. This variation is particularly accessible for practitioners who find upright lunges challenging to sustain. The forearm support takes pressure off the wrists while providing stable base for exploring the hip stretch. The pose naturally encourages deeper breathing as the torso moves closer to the ground.
Step-by-Step Instructions
- 1
Begin in Low Lunge with right foot forward
- 2
Place hands on floor inside front foot
- 3
Lower down onto forearms
- 4
Stack forearms parallel in front of body
- 5
Let head relax or rest on hands
- 6
Sink hips forward and down
- 7
Adjust front foot position as needed
- 8
Breathe slowly and deeply
- 9
Allow body to settle into stretch
- 10
Maintain gentle core engagement
- 11
Hold for 8-15 breaths
- 12
Press up carefully and switch sides
Alignment Cues
- Forearms grounded and parallel
- Shoulders relaxed down back
- Hips sinking toward floor
- Neck neutral or gently extended
- Back leg long and grounded
- Core softly engaged
Benefits
- Provides stable grounded support
- Allows sustained hip opening
- Relieves wrist pressure
- Encourages deep breathing
- Creates gentle forward fold element
- Accessible for longer holds
- Opens hip flexors gradually
- Calms nervous system
Modifications
- Place forehead on stacked fists
- Use blanket under forearms
- Keep hips higher if needed
Variations
- Rock gently side to side
- Extend arms forward on floor
- Add chin to chest neck stretch
Cautions & Contraindications
Cautions
- Pad forearms if needed on hard floor
- Keep neck in neutral alignment
- Exit carefully to avoid dizziness
Avoid this pose if you have:
- Forearm or elbow injuries
- Severe hip limitations
- Vertigo when head is lowered
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
