Low Lunge (Anjaneyasana)
Low Lunge is a kneeling lunge: one foot forward with the knee over the ankle, the back knee resting on the floor, and the chest lifted. It stretches the front of the back hip and thigh. Anjaneya is a name for Hanuman, the monkey figure of Indian stories, and asana means posture.
At a glance
- Sanskrit name
- Anjaneyasana
- Pronunciation
- ahn-jah-nay-AHS-uh-nuh. Five syllables before asana settles in at the end.
- Family
- Standing
- Practised in
- Yoga for beginners
- In pregnancy
- Adapt
- After birth
- Adapt
Low Lunge is the stretch I reach for most after a day of sitting. The front of the hip shortens in a chair, and this shape gives it back some length with the back knee safely on the floor.
It sits early in first lessons for beginners, between Warrior I and II and the floor work, because it teaches a front knee to stay over its ankle.
Held still for minutes with soft legs, the same lunge becomes the Yin shape called Dragon, held with soft legs. It also has a place among the standing poses gathered on one page.
How to do Low Lunge
From Downward-Facing Dog or hands and knees, step your right foot forward between your hands.
Lower the left knee onto a folded blanket and slide it back until the right knee sits over the right ankle.
Rest the top of the back foot on the mat, or tuck the toes if that is kinder to the knee.
Bring your hands to the right thigh or to blocks, and lift the chest so the shoulders sit over the hips.
Let the hips ease forward and down until you feel the front of the left hip. Reach the arms up if that feels steady.
Stay for five breaths, then step back and repeat on the other side.
My cues
- Draw the tailbone gently down toward the back knee. The stretch at the front of the hip often doubles without moving any further.
- Keep the front knee over the ankle, not beyond it. If it travels forward, walk the front foot further ahead.
Modifications
- Double the blanket under the back knee, or fold the mat over, if kneeling is uncomfortable.
- Keep the hands on blocks either side of the front foot instead of lifting the arms.
- Practise it standing as a short lunge with a hand on a chair if kneeling is not possible.
In pregnancy. Adapt. Widen the feet side to side so the belly has room, keep the hands on high blocks or a chair, and keep the stretch mild because joints loosen in pregnancy. Leave it out if you feel pain at the front of the pelvis. Check with your OB or midwife before you start.
After birth. Adapt. When your doctor or midwife has cleared you, start with hands on blocks and a short hold. Ease off if you feel pain at the pubic bone or pulling along a caesarean scar.
Common mistakes
- Letting the front knee drift inward, which loads the knee from the side.
- Dumping into the lower back to lift the arms higher. Bring the arms down and lengthen the tailbone instead.
- Kneeling straight onto the kneecap without padding.
Pairs well with
- Warrior PosesVirabhadrasana I, II and III
- Dragon PoseYin shape
- Downward-Facing DogAdho Mukha Svanasana