- Category
- Standing
- Level
- beginner
- Hold
- 5–10 breaths
- Type
- Asana
- Breath
- Inhale to lengthen upward, exhale to settle the hips.
Low Lunge
Anjaneyasana — "posture of Anjaneya (young Hanuman)"
Also known as: Crescent Lunge (kneeling)
A kneeling lunge that targets the hip flexors of the back leg — one of the most useful stretches there is for people who sit all day.
Step by step
- 1From kneeling or Downward-Facing Dog, step your right foot forward between your hands.
- 2Lower your left knee to the mat and untuck the toes, padding the knee if needed.
- 3Stack your front knee over the ankle and let your hips sink gently forward and down.
- 4Inhale and sweep your arms overhead, palms facing each other.
- 5Draw your lower ribs in and lengthen your tailbone down to protect the lower back.
- 6Keep the back of the neck long and breathe into the front of the left hip.
- 7Lower the hands, step back, and repeat on the other side.
Benefits
- ✓ Stretches the hip flexors and front thigh of the back leg
- ✓ Opens the chest and shoulders when the arms lift
- ✓ Strengthens the front leg and improves stability
- ✓ Counteracts long periods of sitting
Make it yours
- · Place a folded blanket under the back knee.
- · Rest your hands on blocks or on the front thigh instead of reaching up.
- · Keep the torso slightly forward and hands on the thigh for a gentler stretch.
Take care
- Pad the back knee generously, or skip the pose, if kneeling aggravates a knee injury.
This is general practice guidance, not medical advice. If something hurts, ease out of it.
Practiced in
Props that help here
- Manduka PRO — The buy-it-once option — dense, stable, famously durable. Heavy, so it lives at home, which is where practice happens anyway. find one
- Liforme Original — The grippiest mat we've used, with alignment markers that genuinely help beginners place hands and feet. Priciest of the three. find one
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