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
- Hold
- 5–8 breaths per side
- Focus
- Hip-flexor stretch
- Steps
- 6 cues · ~1 min
- Hips forward and down
- Tailbone heavy
- Lift through the heart
Step by step
How to do Low Lunge
StartBegin in Downward Dog or Tabletop.
- 1
Step the right foot forward between the hands.
- 2
Lower the left knee to the mat, padding it with a blanket.
- 3
Stack the right knee over the ankle.
- 4
Lift the torso and rest hands on the front thigh, or raise the arms.
- 5
Draw the tailbone slightly down and shift the hips forward to stretch the front of the left hip.
- 6
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 & common mistakes
Aim for Front knee over ankle; hips square; lower back long, not crunched.
Teacher’s cues
- “Hips forward and down”
- “Tailbone heavy”
- “Lift through the heart”
Watch out for
Front knee drifting past the toes, overarching the lower back.
Make it yours
Easier, harder, supported
Hands on blocks; extra padding; keep hips higher.
- Arms overhead with gentle backbend
- Hold back foot for quad stretch
- Blanket under back knee
- Blocks under hands
In a sequence
Where it fits in a flow
BeforeTabletop
BeforeDownward-Facing Dog
This poseLow Lunge
AfterHigh Lunge
AfterWarrior I
AfterPyramid Pose
Good to know
Questions
How do I make Low Lunge easier on my knee?
Fold a blanket under the back knee, or double the mat.
Commemorates Hanuman's great leap; part of many Sun Salutation variations.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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