Low Lunge (Anjaneyasana)
A kneeling lunge with the back knee on the mat that stretches the hip flexors at the front of the back hip.
Low Lunge (Anjaneyasana) is a kneeling lunge that stretches the hip flexors at the front of the back hip and, more lightly, the front of the thigh. Beginners hold it for 3 to 5 breaths per side. Pad the back knee, and use a standing version or skip it if kneeling hurts or you have a recent knee injury.
| Sanskrit name | Anjaneyasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Lunge |
| How long to hold | 3–5 breaths each side |
| Kneeling, floor, wrists | Kneeling · On the floor · Little or no weight on the hands |
| Body areas | Hips, Quads, Glutes |
| Primary benefit | Stretches the hip flexors at the front of the back hip |
| Muscles worked | Hip flexors (iliopsoas), Quadriceps of the back leg, especially the rectus femoris, Glutes and hamstrings of the front leg, Deep core muscles for stability |
| Breathing | Breathe slowly through the nose; let each exhale ease the hips forward a little, 3–5 breaths per side |
| Safe for seniors | Yes |
| Contraindications | Knee pain when kneeling (pad the knee well or use the standing version), Recent knee, hip, or ankle injury or surgery, Balance problems (keep your hands on blocks or a chair), Lower back pain that gets worse when the back arches |
What is Low Lunge?
Low Lunge is a kneeling lunge: one foot steps forward with the knee bent over the ankle, and the back knee rests on the mat. It's one of the standard poses in beginner classes and appears in many flowing sequences, often as a step between Downward-Facing Dog and a standing pose.
The main job of Low Lunge is to stretch the front of the back hip. The hip flexors, mainly the iliopsoas, run from the lower spine and pelvis to the top of the thigh, and they stay in a shortened position whenever you sit. In the lunge, the back thigh moves behind the hip, which lengthens them. The front of the back thigh (the quadriceps) gets some stretch too, and the front leg and glutes work lightly to keep you steady. Lifting the chest adds a mild stretch along the front of the body.
In a beginner sequence, you hold it for 3 to 5 breaths per side. When it's used as a flexibility stretch, holds of 30 to 60 seconds per side are common. A folded blanket under the back knee and blocks under the hands make it workable for most people, and a standing version with a chair works if kneeling isn't possible. Once it feels easy, Lizard Pose is a common next step.
Be realistic about what it does. Low Lunge stretches tight hip flexors and teaches you to move from the hips without arching the lower back. It won't fix posture or back pain on its own, but it's a useful, low-risk part of a regular routine.
Step-by-step instructions
- Start on your hands and knees on the mat.
- Step your right foot forward between your hands.
- Line up your right knee directly above your right ankle.
- Rest your left knee on a folded blanket and slide it back until you feel a stretch at the front of your left hip.
- Keep your hands on blocks, or bring them to your front thigh and lift your chest.
- Gently draw your tailbone down so the stretch stays in the hip instead of the lower back.
- Hold for 3 to 5 breaths, step back to hands and knees, and switch sides.
Easier and harder versions
Easier
Low Lunge with extra padding
Keep your hands on blocks on either side of your front foot and double the blanket under your back knee. Bring your back knee closer to your front foot if the stretch is too strong.
Standing lunge at a chair
Stand facing a sturdy chair with your hands on its back or seat. Step one foot back into a short lunge with the back knee lifted, and bend your front knee gently.
No kneeling No floor neededStandard
Low Lunge
Follow the steps above and hold for 3–5 breaths each side.
Harder
Lizard Pose
From Low Lunge, move your front foot to the outside of your hand. Rest your hands or forearms on blocks and keep your back knee padded.
Low Lunge with arms raised
Lift your chest and reach both arms up alongside your ears. Keep your tailbone drawn down so your lower back doesn't arch.
Tips & modifications
- Beginner: Keep your hands on blocks on either side of your front foot. That takes weight off your legs and makes balancing easier while you learn the shape.
- Common mistake: Letting the front knee move far past the toes, or sinking into the lower back. Keep the knee over the ankle and move the hips forward instead of arching.
- Easier or harder: If kneeling hurts, double the blanket under your back knee, or do a short standing lunge with the back knee lifted and your hands on a sturdy chair.
- Easier or harder: Once the basic lunge feels easy, try Lizard Pose: move the front foot to the outside of your hand and rest your hands or forearms on blocks.
- Safety: You should feel a pull at the front of the back hip, not pain in either knee. If a knee hurts, come out and adjust the padding or your stance.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.