Low Lunge
Anjaneyasana · Anjaneya = son of Anjani (Hanuman); asana = pose
About Low Lunge
Anjaneyasana is a deep lunge with the back knee down and the arms reaching overhead, creating a gentle backbend. Named after Hanuman — the devoted monkey god known for his tremendous leaps — the pose cultivates the qualities of devotion, courage, and open-heartedness.
Ayurvedically, Low Lunge is one of the most effective hip flexor openers available. The psoas muscle, which connects the upper and lower body, is a primary storehouse of fight-or-flight tension. By stretching this muscle in a supported position (back knee down), the pose helps release deep-held stress patterns while building strength and stability in the legs.
How to Practice
- From Downward Dog, step the right foot forward between the hands.
- Lower the left knee to the floor and untuck the toes.
- Align the right knee directly over the right ankle.
- Inhale and raise the torso upright, then extend the arms overhead.
- Sink the hips forward and down, deepening the hip flexor stretch.
- Lift the chest and create a gentle backbend.
- Draw the tailbone down to protect the lower back.
- Hold, then repeat on the other side.
Benefits
Stretches the hip flexors and quadriceps deeply. Strengthens the legs and glutes. Opens the chest and shoulders. Improves balance and core stability. Releases stored tension in the psoas. Builds mental courage and focus. Therapeutic for sciatica.
Contraindications
Knee injuries — place a blanket under the back knee. Heart conditions — keep the arms lower. High blood pressure — hands on the hips instead of overhead.
Modifications & Props
Keep the hands on the front thigh or on blocks. Place a blanket under the back knee for cushioning. Keep the torso upright without the backbend. Shorten the stance for less intensity. For more challenge, lift the back knee off the floor.
Ayurvedic Dosha Effect
The deep hip flexor stretch releases Vata-type holding patterns in the psoas — where apana vayu stagnation manifests as chronic tension, constricting purishavaha srotas and disrupting elimination from the colon. The upward reach and gentle backbend lift avalambaka kapha from the chest and energize tarpaka kapha in the brain, combating Kapha lethargy. Pitta types can channel sadhaka pitta's intensity into precise alignment details with a softer drishti. The grounded back knee stabilizes apana vayu and makes the pose accessible for all constitutions as a foundational hip opener.
Chakra Connection
Deeply opens Svadhisthana (Sacral Chakra) and the hip flexors. The arm reach and chest opening activate Anahata (Heart Chakra). The grounded back knee connects to Muladhara (Root Chakra). The pose creates a bridge between earth and sky energy.
Breath Guidance
Inhale to rise and lift; exhale to sink the hips deeper. In the hold, breathe into the front of the back hip — this is where the primary stretch occurs. Keep the breath slow and steady. If the breath shortens, ease the depth of the lunge.
Preparatory Poses
Adho Mukha Svanasana (Downward Dog), Uttanasana (Standing Forward Fold), Virabhadrasana I (Warrior I).
Follow-Up Poses
Virabhadrasana I (Warrior I), Hanumanasana (Splits), Eka Pada Rajakapotasana (Pigeon Pose).
Alignment Tips & Common Mistakes
The front knee should not extend past the toes. Press the top of the back foot into the floor for stability. The tendency is to arch the lower back — counter this by drawing the tailbone down and the front ribs in. The stretch should be felt in the front of the back hip, not in the lower back.
Deepen Your Practice
Understanding your Ayurvedic constitution helps you choose the right poses, hold times, and modifications for your unique body. Discover how Yoga, Ayurveda, and Jyotish work together as one integrated system.
Recommended Props
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Frequently Asked Questions
How do I do Low Lunge (Anjaneyasana)?
Low Lunge is a beginner-level backbend pose. From Downward Dog, step the right foot forward between the hands. Lower the left knee to the floor and untuck the toes. Align the right knee directly over the right ankle. Hold for 30 seconds to 1 minute per side. can be held longer for a deeper stretch..
What are the benefits of Low Lunge?
Stretches the hip flexors and quadriceps deeply. Strengthens the legs and glutes. Opens the chest and shoulders. Improves balance and core stability. Releases stored tension in the psoas. Builds mental courage and focus. Therapeutic for sciatica.
Who should avoid Low Lunge?
Knee injuries — place a blanket under the back knee. Heart conditions — keep the arms lower. High blood pressure — hands on the hips instead of overhead. Modifications are available: Keep the hands on the front thigh or on blocks. Place a blanket under the back knee for cushioning. Keep the torso upright without the backbend. Short
Which dosha does Low Lunge balance?
The deep hip flexor stretch releases Vata-type holding patterns in the psoas — where apana vayu stagnation manifests as chronic tension, constricting purishavaha srotas and disrupting elimination from the colon. The upward reach and gentle backbend lift avalambaka kapha from the chest and energize t
What should I practice before and after Low Lunge?
Preparatory poses: Adho Mukha Svanasana (Downward Dog), Uttanasana (Standing Forward Fold), Virabhadrasana I (Warrior I).. Follow-up poses: Virabhadrasana I (Warrior I), Hanumanasana (Splits), Eka Pada Rajakapotasana (Pigeon Pose)..