Low Lunge
Description
Low Lunge (Anjaneyasana) is a foundational yoga pose where you kneel in a lunge position with the back knee on the floor, deepening the hip-flexor stretch on the back leg. It is more accessible than the standing High Lunge and provides a deeper stretch through the hip flexors and quadriceps.
Muscle Group
Equipment Required
Low Lunge Instructions
- From Downward Dog or a standing position, step your right foot forward between your hands.
- Lower your left knee to the floor. Pad your knee with a folded towel if needed.
- Slide your left knee back until you feel a comfortable stretch in your left hip.
- Sink your hips down and forward. Keep your right knee directly over your right ankle.
- Lift your torso upright. Reach both arms overhead with palms facing each other.
- Square your hips to face forward. Squeeze your left glute to deepen the stretch.
- Hold for 5 to 10 breaths. Breathe deeply.
- Exit and switch sides.
Low Lunge Form & Visual
Low Lunge Benefits
- Deeply stretches the hip flexors and quadriceps
- Opens the front of the hip and groin
- Strengthens the front leg isometrically
- Improves hip mobility for squats and deadlifts
- Counteracts the effects of prolonged sitting
- Foundational yoga pose
Low Lunge Muscles Worked
- Hip flexors (back leg, deeply stretched)
- Quadriceps (back leg, stretched)
- Quadriceps and glutes (front leg, isometric)
- Psoas major
Low Lunge Variations & Alternatives
- High Lunge (back knee lifted)
- Kneeling Hip Flexor Stretch
- Warrior I Pose
- Crescent Moon Pose (with backbend)
- Low Lunge with Twist
- Lizard Pose (deeper variation)
