Prev Next
Low Lunge Pose
Low Lunge Pose

Low Lunge Pose

Anjaneyasana (AHN-jah-nay-AHS-uh-nuh)

Low Lunge Pose

Benefits of low lunge pose

  • Opens the hips
  • Stretches the quadriceps and the hamstrings
  • Increases the flexibility of the spine
  • Prevents back pain
  • Lengthens the arm muscles
  • Opens the chest
  • Improves balance and awareness
  • Motivates

Summary of low lunge Pose

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.

Low Lunge Pose
Low Lunge Pose

low lunge Pose Tutorial

Low Lunge Pose

1.) Begin in tabletop position

Low Lunge Pose

2.) Push back into your heels for Downward Facing Dog

Low Lunge Pose

3.) Take a few breaths here and then lift your right leg to the sky, keeping your hips square

Low Lunge Pose

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

Low Lunge Pose
Low Lunge Pose

Low Lunge Pose

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

Low Lunge Pose

6.) To exit the pose, simply lower your arms and press back into Downward Facing Dog

Low Lunge Pose
Low Lunge Pose

Health Benefits of Low Lunge Pose

Low Lunge Pose for Opening the hips

The Low Lunge Pose is a potent hip opener, preparing the practitioner for more advanced yoga poses.

LOW LUNGE POSE FOR stretching the muscles of the legs

The Low Lunge Pose stretches multiple muscles of the legs including the quadriceps and the hamstrings, making them long and lean.

LOW LUNGE POSE FOR stretching the muscles of the arm and shoulder opening

The Low Lunge Pose also focuses on the upper body, including the shoulders and the arms. It beautifully lengthens their muscles.

LOW LUNGE POSE FOR flexibility of the spine

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.

LOW LUNGE POSE FOR improving balance and awareness

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.

LOW LUNGE POSE FOR motivation

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.

Contraindications & Cautions

  • Neck/back/shoulders/leg injuries
  • Poorly controlled blood pressure problems

Modifications & Deepening the Pose

Low Lunge Pose Variation for more shoulder opening

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.

Low Lunge Pose Variation for a side stretch

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.

Related Articles

Increase Hip Flexibility With Hip Opening Yoga Poses

Increase Hip Flexibility With Hip Opening Yoga Poses

Malasana is a deep hip-opener that stretches the groin, ankles and spine.... READ MORE

Why Your Hips Are Tight & How Yoga Can Help

Why Your Hips Are Tight & How Yoga Can Help

First, let’s look at the anatomy of your pelvic area. Bring your hands... READ MORE

Try These 10 Yoga Poses for Lower Back Pain

Try These 10 Yoga Poses for Lower Back Pain

If you can imagine the Sphinx in Giza, Egypt, you won’t have a problem... READ MORE