How to Do Low Lunge Pose in Yoga (Anjaneyasana)

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Low Lunge Pose Step-By-Step

  1. From Downward Facing Dog pose, lift your right leg and step through between the hands. Position your front knee over the ankle.
  2. Bring your back knee to the floor and press down through your shin and foot.
  3. Lift your torso and deepen the lunge. Raise your arms overhead and bring your hands together.
  4. Open your chest, lift the gaze and arch through your back.
  5. Stay here for 3-5 breaths and repeat on the other side.

Low Lunge Pose Quick Look

Sanskrit Name: Anjaneyasana
Pose Type: Standing Yoga Poses
Difficulty Level: Beginner pose
Targets: Hips, spine, chest, knees, and shoulders.
Benefits: Low Lunge is the kind of pose that encompasses almost the entire body. It strengthens the front leg while stretching the hip and quadriceps of the back leg. As the gaze shifts upwards, the lower body and core must engage to stay in balance. Chest, shoulders, and collarbones are broadened thanks to the backbend, which also improves the spine’s flexibility. Bringing the arms overhead also encourages a wider range of motion in the shoulders.
Preparatory Poses: Lizard Pose, Upward Salute Pose


Low Lunge Pose, sometimes called the Crescent Lunge, is a great mix of various asana aspects. The front leg represents the standing poses, as it roots through the foot and draws on the strength of the thigh to find steady balance. The back leg represents kneeling postures, which simultaneously allows the practitioner to work on their hip flexors and quads. The gentle curve of the spine creates an element of back bending, stretching the spaces across the front of the chest and collarbones. And finally, the arm position mirrors Upward Salute – the growth, lengthening, and lightness.

“Some days, I feel like I can spend all day in Low Lunge,” says Yoga Answered contributor Cat Harvey. “For me, it just ticks so many boxes. I always feel a boost of confidence and energy, as if performing this was a way to recharge.”

Beginner’s Tip

If lifting your arms overhead presents a problem, you can rest your hands just above the front knee. Alternatively, keep your torso tilted forward and rest your hands on a pair of blocks. In either case, keep your shoulders back, and your chest open. You can also adjust the position of the back knee to make the hip flexor stretch more or less intense. Avoid overloading your lumbar spine – when you arch your back, try to create an even curve across the entire spine.

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