How To Do Low Lunge Pose (Anjaneyasana)

The beauty of Low Lunge Pose lies in its simplicity – anyone can do it with just a few basic instructions. All you need is a couple of minutes and some space on the floor – no special equipment necessary!

It’s important to note that while this posture may seem easy enough to perform correctly, there are certain details which must be adhered to in order to reap all of its potential benefits. This includes proper alignment, breath regulation, and mindful engagement of the core muscles.


Step-By-Step Instructions Low Lunge Pose

Here are the steps to perform Anjaneyasana:

  • Begin in a high plank position with your hands directly below your shoulders and your feet hip-width apart.
  • Step your right foot forward between your hands, placing it near the top of your mat. Lower your left knee to the mat, releasing the top of your left foot onto the mat as well.
  • Align your right knee directly above your right ankle, ensuring that your lower leg is perpendicular to the floor. If needed, you can slide your right foot forward slightly to achieve proper alignment.
  • Gently slide your left leg back until you feel a comfortable stretch in the front of your left hip and thigh.
  • Inhale as you lengthen your spine and lift your chest, finding an upright position. Draw your shoulders back and down, opening your chest.
  • On an exhale, sink your hips down and forward, aiming to bring your right thigh parallel to the floor. Keep your right knee stacked over your ankle.
  • For additional support and balance, you can place your hands on your right thigh or bring your hands to the mat on either side of your right foot.
  • Engage your core muscles to support your lower back and maintain stability.
  • To deepen the stretch, you can lift your arms overhead, keeping them shoulder-width apart and reaching through your fingertips.
  • Maintain a steady breath and hold the pose for 30-60 seconds, or as long as it feels comfortable and beneficial for you.
  • To release the pose, lower your hands back down to the mat and step your right foot back, returning to a high plank position. Repeat the pose on the other side, stepping your left foot forward.


  • Pay attention to your alignment, ensuring that your front knee is directly above your ankle and not collapsing inward.
  • If you have sensitive knees, you can fold your mat or use a folded blanket under your back knee for additional cushioning.
  • Modify the pose as needed by placing your hands on blocks or using a wall for support.
  • Keep your gaze forward, maintaining a long neck and avoiding any strain in your neck.
  • The pose stretches the hip flexors, opens the chest, and strengthens the legs.
  • Regular practice of this pose can help improve flexibility, balance, and overall stability.
  • Listen to your body and respect your limitations. If you experience any pain or discomfort, ease out of the pose or adjust it to suit your needs.
  • Seek guidance from a qualified yoga instructor if you have any specific concerns or limitations.

By taking the time to learn about these key elements, you get the answer why this pose is such an essential part of any yoga practice. Whether beginner or advanced level. Through reading this article, you will become empowered with knowledge. That will help ensure every time you come back down into this posture feels comfortable and energizing. So let’s get started!

6 Benefits Of Anjaneyasana

This asana is a powerful and energizing yoga pose that has numerous benefits. You may be intimidated by the idea of trying this pose, but don’t worry – with proper instruction, it’s easily achievable!

Here are 6 benefits:

  1. Hip Flexor Stretch: It deeply stretches the hip flexor muscles, including the psoas and quadriceps, helping to alleviate tightness and improve flexibility in the front of the hip.
  2. Opening of the Chest and Shoulders: As you lift your chest and draw your shoulders back, it helps to open and expand the chest, stretching the muscles of the shoulders and increasing mobility in the upper body.
  3. Improved Balance and Stability: Practicing requires balance and stability, especially as you sink your hips down and forward. Regular practice can enhance proprioception and strengthen the muscles involved in balance.
  4. Strengthening of the Legs: Holding the position strengthens the quadriceps, hamstrings, and glutes of the front leg, contributing to greater leg strength and stability.
  5. Core Engagement: This posture activates the core muscles to support and stabilize the pelvis and lower back, improving core strength and stability.
  6. Increased Range of Motion in the Hips: By gently sliding the back leg back, it helps to increase the range of motion in the hip joint and improve overall hip flexibility.

Remember that individual experiences may vary, and it’s important to listen to your body and modify the pose as needed. If you have any specific concerns or limitations, it’s always a good idea to consult with a qualified yoga instructor.

Now let’s discuss some preparatory poses that can help make you even more successful…

Yoga Low Lunge Pose / Canva

Preparatory Poses For Anjaneyasana

Before starting, let’s explore which preparatory poses can help you get there. Doing some postures before exercising will make it easier for your body to move into this pose and gain more benefits from it:

1. High lunge, or Utthita Ashwa Sanchalanasana, helps build strength in the legs and hips for a stable base.
2. Downward Facing Dog, or Adho Mukha Svanasana, stretches out the hamstrings and shoulders while building strength in the arms, back and core muscles.
3. Pigeon Pose, or Kapotasana, opens up the hip flexors for a deeper stretch inpracticing.

By combining these three pose variations with specific breathing techniques you can prepare your body for a successful experience. With all these components working together, you’ll be ready to learn how to flow through each step of this posture with ease! Now that we’ve gone over prep work required, let’s review the steps for mastering this pose.

It’s time now to move onto modifications for beginners…

Modifications For Beginners

Now that you have the basics of Anjaneyasana down, let’s look at a few modifications to help beginners get into this pose.

  1. Start with your back knee on the floor and your front shin parallel to the long side of your mat.
  2. Place blocks or pillows under your hands for support as you slowly lower into an even deeper stretch.
  3. Use a strap around your thigh if needed to ensure proper alignment while deepening the posture.

These modifications will help make sure that you are doing the pose correctly and safely so that you can reap all its benefits! As you practice more regularly, it will become easier and more comfortable each time until. Eventually you’ll be able to do it without any props or assistance.

Now we move onto how to maintain proper alignment in this pose…

Proper Alignment

To begin, stand tall with your feet hip-width apart and arms by your side. As you exhale, step one foot back into a low lunge position.

Keep your front knee bent at a 90 degree angle. While ensuring that the shin of your front leg is in line with the ankle. Your back foot should be pointing outwards or straight if comfortable for you.

Engage your core muscles to keep your torso upright, then bring both hands to prayer pose in front of chest.

Lengthen through the crown of head towards ceiling as you draw shoulder blades down the spine and relax them away from ears. Hold this pose for up to five breaths before coming back to standing position on exhalation.

Avoiding Injury & Contraindications

When practicing, it’s important to take a few moments and really assess your body. You want to make sure that you’re avoiding any kind of injury or strain while executing this pose. To do so, keep in mind both the physical alignment as well as your own personal limitations.

Start with positioning your feet correctly. They should be hip width apart on the ground. Your back foot should be flat against the floor, heel facing forward and toes pointing out slightly at an angle. With your front foot, press firmly into the floor through all four corners of your foot (heel, base of big toe, inner edge, outer edge).

Then bring attention to how low you go in the lunge position. Decide what feels comfortable for you. Only based on your flexibility level and don’t push too far beyond where you feel tension or pain. If necessary for balance purposes, place one hand lightly onto a block just outside of either thigh – remember not to lean heavily on it though!

Breathing Techniques

Inhaling serenity and exhaling stress. To start the breathing process, make sure to be in an upright position with both feet firmly planted on the ground. As you inhale through the nose, draw your shoulders back and expand across your chest. Exhale slowly out of the mouth as you bring your chin towards your chest.

Envision sending energy outwards from each part of your body with each breath cycle. Allowing yourself to sink further into the stretch with every exhale. With consistent practice, these breaths will become deep and calming. Helping you stay focused during even challenging poses.

Now that we have gone over some basic breathing techniques for this posture, it’s time to take a look at how to progress within this pose.

Progression Of The Pose

Once you’re comfortable in the pose, there are a few ways to progress. To deepen the stretch, plant your hands on either side of your front foot and lean forward. If your hips don’t feel open enough, bend your back knee while keeping it off the ground.

This will help open up the hip joint even further. You can also move into fuller expressions of this pose with more advanced options. Such as lifting your chest and arms or twisting towards one direction for an added challenge.

From here, we can explore variations for different levels of flexibility.

Variations For Different Levels Of Flexibility

Did you know that the average yoga practitioner can achieve a pose within one to two minutes? This is an incredibly important statistic, as it demonstrates how quickly and effectively this pose can be mastered.

To help you make the most of your practice and tailor the pose to different levels of flexibility, here are five variations for achieving Anjaneyasana:

Low LungeHigh LungeCrescent Lunge
Half LiftLifted Low LungeDeepen Back Bend
KneelingSwingingDynamic Balance Flow
StaticSit-ThroughsAssisted Variations
SeatedArm Reaches UpSide Opeings with Knee Down

For beginners, start by getting into a comfortable kneeling position on your mat while keeping your spine straight. From there, extend one leg out in front so that both knee joints create a 90 degree angle. Place your hands firmly on either side of the legs and press down lightly to find length across the top of your torso.

If needed, place a cushion or block underneath your back knee to support yourself better. For greater challenge, try lifting up slightly from the floor before releasing back down again. You can also add arm reaches up or sit throughs if desired.

Intermediates should focus on deepening their lunge with high lunges using blocks for extra stability if necessary. When transitioning into Crescent Lunges, activate core strength and keep the hips level throughout all movements to ensure proper alignment in each variation.

Advanced practitioners may want to experiment further with dynamic balance flows. Like swinging between poses or assisted variations such as Side Openings with Knee Down or Parsvottanasana Poses.

Whatever level you choose to work at – have fun! Experimentation will only deepen your understanding of the asana. With mindful practice comes thrilling realizations about our own physical potential and inner power; now let’s explore common challenges and how to overcome them!

Common Challenges And How To Overcome Them

One of the common challenges is a lack of flexibility in the hips. Tight hips can make it difficult to lower down into the full expression of this posture, and may even lead to discomfort or pain if pushed too far.

To counter tightness in the hip flexors, practice stretching them regularly with poses like cobra pose (bhujangasana), pigeon pose (eka pada rajakapotasana), and standing forward fold (uttanasana).

The second challenge many face during exercising is maintaining balance while transitioning into and out of the pose. If you find yourself wobbling or needing extra support, try using props such as blocks or blankets to help stabilize your body.

Additionally, focus on engaging your core muscles and pressing firmly through both feet before lifting up from the lunge position. With enough practice, gradually building strength and stability will become easier over time.

How To Low Lunge Pose / Canva Frequently Asked Questions

What Types Of Equipment Do I Need For Practicing?

The good news is, you don’t need any special equipment at all! You can just use your body weight to perform. All you have to do is start from Down Dog and then bring one leg up into the air while keeping your hands on the ground.

How Often Should I Practice Low Lunge Pose?

Practicing on a regular basis is essential to build strength, flexibility and stability in your body. How often should you practice this pose? Let’s find out:

  1. If you are just starting yoga or are new to this pose, it’s best to start with 2-3 times per week. This will give the muscles time to adapt and get used to the movements of the pose.
  2. Once you’ve become comfortable with the basics, then increase the frequency of practicing this pose up to 4-5 times per week for optimal results.
  3. As you progress further in your practice, incorporate variations into your routine such as deepening hip flexion or adding arm balances like crow pose. Doing so helps keep things interesting and adds an extra challenge that can help take your practice even further!

For beginners, start slow and gradually. Then increase intensity over time as your body becomes stronger and more familiar with the movement patterns. Experienced yogis should aim for at least four sessions a week. Combining both beginner poses as well as challenging variations – for maximum benefit from their practice.

Does The Asana Help With Weight Loss?

Does this pose really help with weight loss? The answer is: yes! Low lunge helps you build strength in those target areas that can help burn excess fat when combined with other exercises.

When it comes to any exercise, consistency is key for real results. So if you’re looking to lose some unwanted pounds, start by getting into low lunge position every day and see what happens over time.

With consistent practice, it can help you shed excess fat and gain muscle tone too!

How Long Should I Hold The Posture?

Generally speaking, beginners should start out by holding the position for around 30 seconds at first. As you become more comfortable with the pose, increase the time incrementally until you reach 1-2 minutes per side.

Make sure to breathe deeply throughout the exercise to get into a relaxed state of mind. This will make it easier to hold the posture longer without feeling strain or fatigue. Additionally, don’t forget to take breaks whenever needed so your muscles have time to recover before continuing again.

Is Low Lunge Pose Safe For Pregnant Women?

Talk to your healthcare provider first, if yoga is suitable for you!

When considering any exercise routine during pregnancy, safety should always come first. The pose does not require too much balance or stretching of the abdominal muscles. So in many cases it can be a safe option for expecting mothers.

Additionally, those with weak knees might find this position uncomfortable and should speak with a doctor before practicing it.

Low Lunge Yoga Pose / Canva


This asana is one of the most effective poses for stretching and strengthening your lower body. Practicing this pose regularly can improve overall flexibility, balance, and posture while also helping you lose weight if needed.

Whether you are a beginner or an experienced yogi, this pose offers plenty of benefits to keep your body feeling energized and healthy.

Now that you know how to do this powerful pose correctly, it’s time to give it a try! Remember to warm up before beginning any yoga practice and always listen to your body.

Hold each pose for as long as feels comfortable for you. There is no need to push yourself too far in order to reap the rewards of the posture. And pregnant women must consult with their doctor first before attempting this pose.

So don’t be afraid – embrace the challenge and strength of the asana today! With regular practice, you will experience increased energy levels, improved core stability, greater mental clarity and enhanced wellbeing. Your mind and body will thank you for taking the time out for them!