The Low Lunge Pose, or Anjaneyasana, is a backbend which positively affects practically the entire body. It opens the hips and stretches the muscles of almost every body area: the legs, the back, the core, the shoulders and the arms. It demands well-developed balance and focus hence trains one’s consciousness and awareness. Furthermore, being a Pitta and Manipura Chakra stimulant, it energizes and motivates to take action.
1.) Begin in tabletop position
2.) Push back into your heels for Downward Facing Dog
3.) Take a few breaths here and then lift your right leg to the sky, keeping your hips square
4.) Place your right foot between your hands and lower your back left knee down to the mat. Be sure that the knee of your front leg does not come over your ankle as this may cause injury
5.) Press your hips forward as you rise from your core, lifting your chest and straightening your spine up. You may lift your arms over head for an intense slight backbend
6.) To exit the pose, simply lower your arms and press back into Downward Facing Dog
The Low Lunge Pose is a potent hip opener, preparing the practitioner for more advanced yoga poses.
The Low Lunge Pose stretches multiple muscles of the legs including the quadriceps and the hamstrings, making them long and lean.
The Low Lunge Pose also focuses on the upper body, including the shoulders and the arms. It beautifully lengthens their muscles.
The Low Lunge Pose makes the spine flexible as it increases its range of movements. At the same time, it prevents back pain and tension.
The Low Lunge Pose demands great amounts of balance and focus hence improving one’s self - awareness and consciousness. It teaches the practitioner to concentrate on the current state of being and the surrounding circumstances.
The Low Lunge Pose happens to have its fiery and energizing element - it is mainly a Fire Element pose thus it can ignite lots of motivation in the practitioner. It is great to prepare oneself for taking on a new task or simply for a new day.
Starting from the standard Low Lunge Pose, bring both arms behind the back and bend them at the elbows so that the palms of the hands can meet each other as if during a prayer. Make sure the arms touch the back and make the chest open more. Keep gazing forward and feel the deepened stretch. This variation of Low Lunge Pose allows a deeper opening of the shoulders and the arms, also increasing the flexibility of the spine.
Starting from the standard Low Lunge Pose, let the arms loose. Reach the analogical arm far behind so that the hand of the arm touches the behind of the shin of the extended leg. Let the torso and the spine follow this movement which provides a pleasurable twist. Reach the second arm above the head and extend it far into the air to deepen the stretch even more. This variation of Low Lunge Pose gives the practitioner a great side stretch of the spine, the shoulders and the arms as well as makes one work more on their balance and focus.