Low Lunge
Añjaneyāsanaअञ्जनेयासन
A kneeling lunge that opens the front hip and lengthens the whole front line.
- Foundational
- 30–45 seconds each side
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
From a kneeling position, step the right foot forward between the hands.
- 02
Slide the back knee back until you feel a stretch through the front of the left hip.
- 03
Keep the front knee over the ankle and the back toes tucked or pointed.
- 04
Sweep the arms overhead, reaching up and slightly back.
- 05
Lift the chest while keeping the ribs from flaring.
Benefits
- Stretches hip flexors and quadriceps
- Opens the chest and psoas
- Builds stability in the legs
- A useful bridge between standing and backbending work
Breath
Inhale to reach up; exhale to sink the hips forward without collapsing the low back.
Cautions
Variations
- Hands on the front thigh
- Less shoulder work, more focus on the hip.
- With a blanket
- Support the back knee for longer holds.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.