Low Lunge Pose
Low Lunge Pose: Step-by-Step Instructions
The Low Lunge Pose, or Anjaneyasana, is excellent for opening the chest and stretching the thighs and groins. It frequently appears in the Sun Salutation sequence of poses and remains one of the most widely practiced foundational lunges in modern yoga.
| Aspect | Details |
|---|---|
| Sanskrit Name | Anjaneyasana |
| Pose Level | Level 1 (Beginner) |
| Primary Benefits | Opens chest, stretches thighs and groins, improves balance |
| Hold Duration | Up to 1 minute per side |
| Preparatory Pose | Downward-Facing Dog (Adho Mukha Svanasana) |
Anjaneyasana
(Pronounced as "uhn-jah-nay-AHS-anna")
| Detail | Information |
|---|---|
| Name Origin | Named after Anjani, mother of the deity Hanuman |
| Pronunciation | uhn-jah-nay-AHS-anna |
| Preparation For | Hanumanasana (Full Splits) |
The name of this pose describes the deity Hanuman as the son of Anjani, his mother. Practicing this lunge consistently will help you prepare for Hanumanasana as well.
How to Do Low Lunge Pose
| Step | Action | Key Focus |
|---|---|---|
| 1 | Step forward from Downward-Facing Dog | Knee directly above heel |
| 2 | Raise arms and lift torso | Arms perpendicular to ground, tailbone pointing down |
| 3 | Hold and breathe, then repeat on opposite side | Hold up to 1 minute, avoid crunching neck |
Step One
Get into Downward-Facing Dog Pose, or Adho Mukha Svanasana. Take a breath. On your exhalation, bring your right foot forward between your hands on the floor.
Your knee should stay directly above your heel, so adjust your left leg back to position your right leg correctly. 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 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 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 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, 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
| Category | Details |
|---|---|
| Sanskrit Name | Anjaneyasana |
| Pose Level | Level 1 (Beginner) |
| Contraindications | Heart conditions, diarrhea, dysentery, menorrhagia or metrorrhagia |
| Therapeutic Uses | Sciatica, stiff shoulders/backs/hips/necks, thigh and knee strengthening |
Sanskrit Name:
Anjaneyasana
Pose Level:
Level 1
Contraindications and Cautions:
Heart conditions
Diarrhea
Dysentery
Menorrhagia or metrorrhagia, conditions in which women experience abnormally long and heavy menstrual cycles
Therapeutic Applications:
Sciatica
Eases stiff shoulders, backs, hips, and necks
Strengthens thighs and knees, helping recovery from old sports injuries