The Sanctuary

Standing · Beginner

Low Lunge

Anjaneyasana·अञ्जनेयासन·añjaneyāsana

Also called: Crescent Lunge (similar)

Low Lunge (Anjaneyasana) demonstrated

If you sit at a desk, your hip flexors are short. Anjaneyasana is the most direct intervention. The 45-second hold per side is when the fascial release actually starts to land.

Benefits

  • Stretches the hip flexors — the chronic culprit behind desk-related lower-back pain
  • Opens the front of the back leg's quadriceps
  • Lengthens through the spine and chest
  • Energizing without being aggressive — a great morning pose

How to practise Low Lunge

  1. Come to all fours on hands and knees.
  2. Step your right foot forward between your hands.
  3. Lower your back left knee gently to the floor. Untuck the toes so the top of the foot rests on the mat.
  4. Slide the back knee back a few inches if it feels intense. Pad the knee with a folded blanket if uncomfortable.
  5. Press both hands into the floor and lift your torso upright.
  6. Inhale and sweep both arms overhead, fingertips reaching for the ceiling.
  7. Sink the hips down toward the floor as you lift through the chest. Switch sides.

Suggested hold: 45s · Breath: Paced

How Low Lunge affects your doshas

In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.

Effect of Low Lunge on each dosha
DoshaEffectNotes
Vata Balancing a good fit — helps settle this dosha
Pitta Neutral broadly neutral
Kapha Balancing a good fit — helps settle this dosha

Body focus: Hip Flexors, Quadriceps, Shoulders, Spine, Core

Who should avoid or modify this pose

  • Pregnant women in late pregnancy should keep hands on hips and reduce the lunge depth
  • Don't practice with knee pain — pad the back knee with a folded blanket
  • Skip with very high blood pressure
  • Avoid with recent shoulder surgery — keep hands on hips

If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.

Modifications

  • Place a folded blanket under the back knee for cushioning
  • Hands on the front thigh instead of overhead for shoulder issues
  • Reduce the depth of the lunge if the front knee strains
  • Use blocks under the hands for a deeper hip stretch with arm support

Traditional source: Modern hatha — Modern hatha, named for Anjaneya (a name of Hanuman). Not in the Hatha Yoga Pradipika Ch. 1.

Related poses