Low Lunge
Anjaneyasana is named after Hanuman (Anjaneya), son of Anjana. It is one of the best poses for tight hip flexors from sitting.
- Level
- Beginner
- Family
- Hip opening
- Hold
- 5–8 breaths per side
- Works
- Hip flexors, quads, chest
- Hips forward and down
- Tailbone heavy
- Lift through the heart
Step by step
How to do Low Lunge
Begin Begin in Downward Dog or Tabletop.
- 01
Step the right foot forward between the hands.
- 02
Lower the left knee to the mat, padding it with a blanket.
- 03
Stack the right knee over the ankle.
- 04
Lift the torso and rest hands on the front thigh, or raise the arms.
- 05
Draw the tailbone slightly down and shift the hips forward to stretch the front of the left hip.
- 06
Keep the chest lifted and shoulders relaxed.
- ↩
Coming out. Lower the hands, step back to Downward Dog or Tabletop and switch sides.
Breath
Inhale to lift the chest; exhale to sink the hips forward gently.
Focus
Hip-flexor stretch
Why practise it
Stretches hip flexors and thighs, opens chest; counters long periods of sitting.
Alignment & cues
Front knee over ankle; hips square; lower back long, not crunched.
Teacher’s cues
- “Hips forward and down”
- “Tailbone heavy”
- “Lift through the heart”
Common mistakes
Front knee drifting past the toes, overarching the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Hands on blocks; extra padding; keep hips higher.
Variations
- Arms overhead with gentle backbend
- Hold back foot for quad stretch
Props
- Blanket under back knee
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Pad sensitive knees well. Keep the backbend small with lower back issues.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Commemorates Hanuman's great leap; part of many Sun Salutation variations.
Questions
How do I make Low Lunge easier on my knee?
Fold a blanket under the back knee, or double the mat.
More hip opening poses
See the familyBound Angle Pose
Baddha Konasana
Garland Pose
Malasana