Low Lunge

Anjaneyasana is named for Anjaneya, another name for the Hindu deity Hanuman, who was the son of Anjani. Hanuman is known for his devotion, courage, and the legendary leap from India to Lanka. This lunge embodies that reaching, expansive quality—stretching forward while staying grounded.

Low Lunge is sometimes called Crescent Lunge (when the arms reach overhead) or simply Lunge Pose. It's a fundamental hip opener that appears in sun salutations, standing sequences, and as preparation for deeper poses like splits.

The pose offers an intense stretch for the hip flexors and psoas—muscles that become chronically shortened from sitting. For practitioners with desk jobs, Low Lunge can feel both challenging and deeply necessary.

1. Start in Downward Dog — Or from hands and knees, step your right foot forward between your hands.
2. Lower the back knee — Release your left knee to the floor. Untuck the back toes so the top of the foot rests on the mat.
3. Stack the front knee — Position your right knee directly over your right ankle. The shin should be roughly vertical.
4. Square the hips — Draw your right hip back and your left hip forward so the pelvis faces straight ahead.
5. Lift the torso — On an inhale, bring your hands to your front thigh or reach arms overhead, framing your face.
6. Lengthen the spine — Lift through the crown of your head. Draw the tailbone down to avoid overarching the lower back.
7. Sink and breathe — Let your hips sink forward and down, deepening the stretch in the left hip flexor. Hold for 5-10 breaths.
8. Release — Bring hands back to the floor and step back to Downward Dog. Repeat on the second side.

Keep hands on your front thigh for more stability and to help keep the torso upright. This is a good option when building strength or when arms overhead is too intense.

Reach arms up alongside your ears, palms facing each other or touching. Add a slight backbend if it feels good. This variation opens the chest and stretches the intercostal muscles.

From the basic pose, twist toward your front leg, placing the opposite elbow outside the front knee or bringing hands to prayer. This adds spinal rotation and deepens the detoxifying effect.

Keep both hands on the floor (or blocks) inside or outside the front foot. This is less of a backbend and focuses primarily on the hip flexor stretch.

• Hip flexor stretch — Hip flexor stretch — Opens the psoas and iliacus of the back leg
• Quadriceps stretch — Quadriceps stretch — Lengthens the front of the back thigh
• Groin opening — Groin opening — Stretches the inner thigh of the front leg
• Core engagement — Core engagement — Requires abdominal activation to support the spine
• Balance practice — Balance practice — Challenges stability, especially with arms raised
• Energizing — Energizing — The open chest and upward reach create an invigorating effect

If your knee extends past your ankle, your stance is too short. Step the front foot further forward so the shin is vertical. This protects the knee and deepens the hip stretch.

The tendency is to let the front hip swing open. Keep squaring the pelvis forward—imagine headlights on your hip bones pointing straight ahead.

When reaching arms up, avoid dumping into the lower back. Draw the tailbone down and lift the low belly to create length in the lumbar spine.

Find classes that focus on hip opening and proper lunge alignment.

Find classes that focus on hip opening and proper lunge alignment.