Low Lunge

Low Lunge , or Anjaneyasana , is a deep hip-opening yoga pose that stretches the hips, quadriceps, and groin, while strengthening the legs. This position is perfect for counteracting the effects of prolonged sitting and helping to improve posture.

Correct technique

How to perform Low Lunge :

  1. Start in Downward Facing Dog , and take a deep breath.
  2. Exhale, and step your right foot forward between your hands, so that your right knee is over your ankle.
  3. Drop your left knee down to the floor and keep the top of your foot in contact with the mat.
  4. Lift your upper body and stretch your arms up towards the ceiling, with your palms facing inwards or together above your head.
  5. Lengthen your spine and lift your chest, keeping your hips square to the front of the mat.
  6. Hold the position for 5-10 breaths, and repeat on the opposite side.

Common mistakes

  • Incorrect foot placement : Avoid letting the front knee extend over the ankle. Make sure it stays just above the ankle to protect the knee.
  • Collapse in the lower back : Engage the core muscles to avoid overloading the lower back.
  • Too tight neck : Do not push your head back too much. Keep your neck long and relaxed.

Modifications and variations

Here are some modifications to adapt the Low Lunge to your level:

  • Use yoga blocks : If it is difficult to reach the floor with your hands, you can place yoga blocks under your hands for support.
  • Use a blanket under the knee : If you have knee sensitivity, place a rolled up blanket under the back knee for extra comfort.
  • Twisted Low Lunge : Place one hand on the floor and lift the opposite arm up toward the ceiling for a twisting variation that stretches the back.

Video demonstrations

1. Complete Guide to Low Lunge (Women)

Here the instructor shows the correct technique for mastering the Low Lunge with a focus on opening the hips and strengthening the legs.

2. Low Lunge Pose with modifications (Women)

A great video showing Low Lunge modifications for different levels, ideal for beginners.

Number of repetitions and sets

Hold the Low Lunge for 5-10 breaths per side, and repeat 2-3 times. This pose can also be used as part of a dynamic flow sequence or a deep hip-opening session.

Breathing technique

Inhale as you lift your arms up, and exhale as you sink deeper into the hip opening. Use your breath to find balance and depth in the position.

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