Low Lunge (Anjaneyasana)
Category: Kneeling / Lunge
Difficulty: Beginner
Sanskrit/Pronunciation: Anjaneyasana (AHN-jah-nay-AHS-uh-nuh)
Main Focus: Hip Flexors, Hips, Thighs, Chest
Props: Yoga Bricks, Blanket, Yoga Chair
Low Lunge (Anjaneyasana) is a kneeling lunge that creates a deep stretch through the hip flexors and front of the thighs while opening the chest and upper body. Practised with the front knee bent and the back knee grounded, the hips gently move forward as the torso lifts and the arms can reach overhead. The pose helps improve mobility through the hips while building stability through the lower body. Yoga bricks can support the hands, while a folded blanket beneath the back knee can provide extra cushioning and comfort.
- From Downward Dog or Tabletop, step your right foot forward between the hands
- Lower the back knee to the mat and untuck the toes
- Ensure the front knee is stacked over the ankle
- Inhale to lift the torso, reaching arms overhead with palms facing each other
- Relax the shoulders and draw the tailbone down
- Gaze forward or slightly up, keeping the chest open
- Hold for 5–10 breaths, then switch sides
- Opens hips and hip flexors
- Stretches thighs, groin, and abdomen
- Strengthens legs and improves balance
- Stimulates digestion and energises the body
- Place a blanket under the back knee for cushioning
- Keep hands on front thigh or hips for more stability
- Use bricks under hands if lifting the arms feels too intense
- Avoid deep backbend if you have lower back sensitivities
Placing a folded blanket under the back knee in Low Lunge adds cushioning and comfort, helping reduce pressure on sensitive joints. Resting the hands on yoga bricks raises the floor, making it easier to lengthen through the spine and maintain balance without collapsing into the hips or shoulders. This supported variation allows for a steadier, more accessible stretch through the hips and thighs.
Props to Support Low Lunge (Anjaneyasana)
Props can make Low Lunge more comfortable and accessible by providing support and cushioning. Yoga bricks beneath the hands can raise the floor and help with balance, while a folded blanket or knee pad beneath the back knee can provide extra cushioning as the hips move forward into the stretch.
