Low Lunge (Anjaneyasana)

Pronunciation and meaning

Anjaneyasana: ahn-jah-nay-AHS-uh-nuh. Five syllables before asana settles in at the end.

Low Lunge is a kneeling lunge: one foot forward with the knee over the ankle, the back knee resting on the floor, and the chest lifted. It stretches the front of the back hip and thigh. Anjaneya is a name for Hanuman, the monkey figure of Indian stories, and asana means posture.

How to do Low Lunge

1. From Downward-Facing Dog or hands and knees, step your right foot forward between your hands.
2. Lower the left knee onto a folded blanket and slide it back until the right knee sits over the right ankle.
3. Rest the top of the back foot on the mat, or tuck the toes if that is kinder to the knee.
4. Bring your hands to the right thigh or to blocks, and lift the chest so the shoulders sit over the hips.
5. Let the hips ease forward and down until you feel the front of the left hip. Reach the arms up if that feels steady.
6. Stay for five breaths, then step back and repeat on the other side.

Make it easier

• Double the blanket under the back knee, or fold the mat over, if kneeling is uncomfortable.
• Keep the hands on blocks either side of the front foot instead of lifting the arms.
• Practise it standing as a short lunge with a hand on a chair if kneeling is not possible.

Pregnancy and after birth

Pregnancy. Adapt. Widen the feet side to side so the belly has room, keep the hands on high blocks or a chair, and keep the stretch mild because joints loosen in pregnancy. Leave it out if you feel pain at the front of the pelvis. Check with your OB or midwife before you start.

After birth. Adapt. When your doctor or midwife has cleared you, start with hands on blocks and a short hold. Ease off if you feel pain at the pubic bone or pulling along a caesarean scar.

Expecting or postpartum? See joahnnalee.com for the stage-by-stage guides.

Common mistakes

• Letting the front knee drift inward, which loads the knee from the side.
• Dumping into the lower back to lift the arms higher. Bring the arms down and lengthen the tailbone instead.
• Kneeling straight onto the kneecap without padding.

Low Lunge is one of the most useful stretches after a day of sitting. The front of the hip shortens in a chair, and this shape gives it back some length with the back knee safely on the floor.

It often sits early in yoga for beginners, between Warrior I and II and the floor work, because it teaches a front knee to stay over its ankle.

Held still for minutes with soft legs, the same lunge becomes the Yin shape called Dragon, held with soft legs. It also has a place among the standing poses gathered on one page.

Lift the back knee off the floor and press back through the heel, and the pose becomes Crescent Lunge, the high lunge, a stronger standing balance. Stepping the front foot outside the hand and lowering the chest gives you Lizard Pose, a deeper lunge.