Low Lunge Quad Stretch
Anjaneyasana
About This Pose
Low Lunge Quad Stretch combines the hip flexor opening of a low lunge with an intense quadriceps stretch by bending the back knee and holding the foot. This advanced variation requires significant flexibility in both the hip flexors and quadriceps, along with balance and body control. The pose provides one of the deepest stretches available for the front of the thigh while maintaining hip opening benefits. Athletes and runners particularly benefit from this pose as it targets muscles that become chronically tight from repetitive motion. The challenge of reaching back for the foot while maintaining alignment develops coordination and body awareness. This variation prepares the body for advanced backbends and poses requiring extreme quad flexibility.
Step-by-Step Instructions
- 1
Establish stable Low Lunge position
- 2
Ensure back knee is well padded
- 3
Shift weight slightly forward
- 4
Bend back knee and lift foot
- 5
Reach back with same-side hand
- 6
Catch foot or use strap
- 7
Draw heel toward buttock
- 8
Keep hips squared forward
- 9
Maintain upright torso
- 10
Breathe into quad stretch
- 11
Use other hand for balance if needed
- 12
Hold for 5-8 breaths
- 13
Release carefully and switch
Alignment Cues
- Hips remain squared forward
- Heel drawing toward buttock
- Knee pointing straight down
- Torso upright and stable
- Core engaged for balance
- Shoulders level
Benefits
- Deeply stretches quadriceps muscle
- Opens hip flexors simultaneously
- Improves coordination and balance
- Prepares for advanced backbends
- Benefits runners and athletes
- Releases chronic leg tension
- Develops body awareness
- Opens entire front of leg
Modifications
- Use strap around back foot
- Place free hand on block
- Keep back knee on bolster
Variations
- Both hands reach back for foot
- Add backbend through upper spine
- Overhead reach with free arm
Cautions & Contraindications
Cautions
- Warm up thoroughly before attempting
- Use strap if cannot reach foot
- Avoid pulling too aggressively
Avoid this pose if you have:
- Knee injuries or surgery
- Quadriceps tears or strains
- Severe balance issues
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
40 seconds
Tags
Equipment
