Low Lunge Side Stretch
Anjaneyasana
About This Pose
Low Lunge Side Stretch adds a graceful lateral bend to the traditional lunge, creating a delicious stretch through the side body from hip to fingertips. This variation opens the intercostal muscles between the ribs while maintaining the hip flexor stretch of the base pose. The side bend naturally deepens the breath by creating more space in the ribcage. Practitioners experience a sense of lengthening and expansion through the entire side body. This pose is particularly effective for releasing tension that accumulates from asymmetrical daily activities. The combination of hip opening and lateral stretch makes this an efficient pose for creating balance and openness in the body.
Step-by-Step Instructions
- 1
Establish stable Low Lunge
- 2
Reach arms overhead first
- 3
Create maximum length through spine
- 4
Ground through front foot and back knee
- 5
Take right wrist with left hand
- 6
Inhale to lengthen more
- 7
Exhale and bend to the left
- 8
Keep both hips level and grounded
- 9
Reach through fingertips
- 10
Open chest toward ceiling
- 11
Breathe into right side ribs
- 12
Hold for 5-8 breaths
- 13
Return to center and switch
Alignment Cues
- Length before lateral bend
- Both hips staying grounded
- Chest rotating slightly upward
- Side ribs expanding with breath
- Shoulders relaxed down
- Neck long and aligned with spine
Benefits
- Stretches entire side body
- Opens intercostal muscles
- Deepens breathing capacity
- Maintains hip flexor stretch
- Creates length in torso
- Releases lateral tension
- Improves spinal flexibility
- Balances asymmetrical patterns
Modifications
- Keep lower hand on hip
- Reduce depth of side bend
- Practice against wall for support
Variations
- Add gentle twist in side bend
- Circle arms before bending
- Reach top arm overhead at angle
Cautions & Contraindications
Cautions
- Keep base leg stable during bend
- Avoid collapsing into the stretch
- Maintain length before bending
Avoid this pose if you have:
- Rib injuries
- Severe spinal issues
- Acute back pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
