Low Lunge Upright
Anjaneyasana
About This Pose
Low Lunge Upright focuses on achieving maximum vertical alignment through the torso while grounded in the lunge position. This variation emphasizes the relationship between strong core engagement and an elongated spine. The upright position naturally encourages proper posture and teaches the body to stack efficiently from pelvis through crown. Practitioners develop awareness of how the pelvis tilts and how that affects the entire spinal column. This variation is excellent for building the postural strength needed for more challenging standing poses. The simplicity of the arm position allows complete focus on alignment and breath integration.
Step-by-Step Instructions
- 1
Enter Low Lunge position
- 2
Place hands on front thigh
- 3
Engage core muscles firmly
- 4
Draw tailbone toward floor
- 5
Stack pelvis directly under ribcage
- 6
Lengthen spine toward ceiling
- 7
Roll shoulders back and down
- 8
Align ears over shoulders
- 9
Lift through crown of head
- 10
Keep breath flowing freely
- 11
Maintain for 8-10 breaths
- 12
Lower hands and switch sides
Alignment Cues
- Pelvis in neutral position
- Core engaged supporting spine
- Shoulders stacked over hips
- Chin parallel to floor
- Crown of head reaching upward
- Energy extending vertically
Benefits
- Emphasizes vertical spinal alignment
- Builds core strength for posture
- Develops body stacking awareness
- Opens hip flexors with control
- Strengthens back muscles
- Improves overall posture
- Creates efficient energy flow
- Foundation for advanced poses
Modifications
- Keep one hand on wall
- Use block under front hand
- Narrow stance for more stability
Variations
- Arms alongside ears
- Hands in prayer at heart
- Eyes closed for proprioception
Cautions & Contraindications
Cautions
- Avoid overarching lower back
- Keep core consistently engaged
- Shoulders down not lifted
Avoid this pose if you have:
- Severe spinal conditions
- Acute low back pain
- Balance disorders
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
