Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

Low Lunge Pose: Step-by-Step Instructions


The Low Lunge Pose, or Anjaneyasana, is excellent for opening the chest and stretching out the thighs and groins. It often appears in the Sun Salutation sequence of poses.

Step by Step Pose Information

Anjaneyasana

(Pronounced as "uhn-jah-nay-AHS-anna")

The name of this pose describes the deity Hanuman as the son of Anjani, who was his mother. You will find that practicing this lunge will help you prepare for Hanumanasana as well.

How to do Low Lunge Pose

Step One

Get into Downward-Facing Dog Pose, or Adho Mukha Svanasana. Take a breath. On your exhalation, bring your right foot forward in between your hands on the floor. Your knee should stay directly above your heel, so adjust your left leg back to get your right leg into the correct position. Now bend your left knee and let it rest on the mat. Let the top of your left foot rest on the mat as well.

Step Two

On an inhalation, raise both arms up to the ceiling and use that momentum to lift your torso and chest up as well. Hold both arms up straight, perpendicular to the ground. Let your tailbone point down to the mat.

Step Three

Stretch your head back and look at your hands without crunching up the back of your neck. Stay here for up to a minute with normal breathing. To come out, move your right foot back on an exhalation to return to Adho Mukha Svanasana. Now step forward the same way with your left foot and repeat the steps, holding the pose for the same duration.

Beginner's Tip:

If you struggle to balance in this pose, then practice it with your back foot pressing into a wall. Only when you learn to press through your back foot will you gain more stability in this pose.

Pose Information

Sanskrit Name:

Anjaneyasana

Pose Level:

Level 1

Contraindications and Cautions:

  1. Heart conditions
  2. Diarrhea
  3. Dysentery
  4. Menorrhagia or metorrhagia, conditions in which women have abnormally long and heavy menstrual cycles

Therapeutic Applications:

  1. Sciatica
  2. Eases stiff shoulders, backs, hips and necks
  3. Strengthens thighs and knees, helping to recover from old sports injuries

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