Poses by Type

Low Lunge

Low Lunge, or Anjaneyasana in Sanskrit, stretches the thighs and groins and opens the chest. It provides recovery post-workout, and boosts energy while consciously working to improve posture.

How to say Anjaneyasana in Sanskirt

Anjaneyasana

Low Lunge Step-by-Step Instructions

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger MuggerChris Dougherty
  1. From Adho Mukha Svanasana (Downward-Facing Dog Pose), step your right foot forward so your toes are in line with your fingertips.
  2. Bend until your front knee creates a right angle with your thigh parallel to the floor and your knee stacked over your ankle. 
  3. Place your left knee on the floor, and point your left toes straight back. 
  4. Descend your tailbone, and come onto your fingertips. 
  5. Extend your sternum forward, and broaden your collarbones. 
  6. Pin your right outer hip back and in toward your left foot while keeping your right knee stacked over your right heel and pointed directly forward. Emphasize a posterior pelvic tilt by continuing to drop your tailbone to the floor and drawing your pubis toward your navel. 
  7. Reinforce this work by rooting down with your front heel to create a lift in the pit of your abdomen, moving your low belly back and up away from your front thigh—maintain a right angle in your front knee. 
  8. Hold for 5–10 breaths, then step back to Adho Mukha Svanasana. 
  9. Repeat on the other side.

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Low Lunge Pose Cues

Cautions and Contraindications of Low Lunge

  • Avoid or modify if you have a hamstring or groin tear or injury. 
  • Avoid or modify if you have a hip replacement or hip pain in the pose. If you have any pain in the pose or limitations, try pose variations and modifications. 
  • Don’t force your body into the pose; instead, move slowly and mindfully in and out of the pose. 
  • If you have any pain with the pose or other limitations, try pose variations and modifications, or visualize doing the full expression of the pose in any position. Always ask your health care team if you are unsure of what you can and cannot do with your particular health concerns. Also, seek a qualified yoga instructor or yoga therapist to help you individually adapt the pose for safety.

Benefits of lord of Low Lunge

  • Can be helpful for recovery after sports and activities that include running
  • Can boost energy and fight fatigue
  • May help build confidence and empowerment
  • Improves posture and counteracts the effects of sitting and computer work
  • Strengthens your core, including your abdominals and back muscles
  • Stretches and strengthens around your shoulder joints

Front leg:

  • Strengthens the front of your hip (hip flexors)
  • Strengthens the back of your thigh (hamstrings)
  • Strengthens and stretches the front of your thigh (quadriceps)
  • Strengthens and stretches your buttocks (gluteals)
  • Strengthens your ankles

Back leg:

  • Stretches the front of your hip (hip flexors, including the psoas)
  • May also stretch the back of your thigh (hamstrings)

3 Ways to modify low lunge 

1. Low lunge with a Blanket

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger Mugger
  • Use a blanket under your knee for extra cushioning. 
  • Your back foot can be flexed with your toes tucked under or relaxed down.

2. Low Lunge with Blocks

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger MuggerChris Dougherty
  • For extra stability, use blocks at any height to bring the floor to you
  • You can also put a blanket under your knee

3. Lunge Variation in a Chair

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Photo: Christopher Dougherty; Mat: Jade Yoga; Props: Hugger Mugger
  • Sitting in a chair, lift one leg up
  • If you can grab it around the shin or thigh, feel free to do so
  • Keep your low back forward and core engaged
  • Hold several breaths and repeat on the other side

Preparatory Poses Low Lunge

  • Adho Mukha Svanasana (Downward-Facing Dog) 
  • Prasarita Padottanasana (Wide-Legged Forward Bend) 
  • Supta Virasana (Reclining Hero Pose)

Follow-up Poses after Low Lunge

  • Uttanasana 
  • Adho Mukha Svanasana, balasana

Sequence Tip

This is a great pose to do in the beginning of your practice to begin to subtly warm up your hips and quadriceps.

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