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
Hips, Quadriceps, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Quadriceps
Primary