Low Lunge - Anjaneyasana

Low Lunge (Anjaneyasana) is a yoga pose that helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.

The main focus of low lunge yoga is on the neck, armpits, chest, lungs as well as the above mentioned parts of the body.


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Steps :

  1. Start off in the Adho Mukha Svanasana (Downward-Facing Dog) pose and then exhale while putting the right foot in front, between your hands. Ensure that the right knee is in alignment with the heel.
  2. Keeping your right leg in this position, bring your lower knee towards the floor.
  3. Slide the left leg back until you feel the muscles stretching in your groin and as well as in the front of your left thigh.
  4. The front part of your left foot should be turned to the floor.
  5. Now inhale while lifting your body and making it upright.
  6. Spread your arms to the sides and upwards. They should be perpendicular to the ground.
  7. Try to lift your pubic bone towards your belly button and press your tailbone downwards.
  8. Try to push your chest backwards as if against your back.
  9. Lift your head upwards now.
  10. Stretch your fingers towards the ceiling.
  11. Hold this position for about a minute.
  12. Then bring your hands down to the floor, and move your body towards the right thigh.
  13. Exhaling again, take your left knee off the ground and step back into the original starting yoga posture mentioned in point No. 1.
  14. Repeat all the above steps with the left leg and hold the position for the same amount of time.

Precautions :

  • This type of yoga exercise should not be undertaken by any person who is suffering from heart problems, hernia or lower back pain.
  • It will also help to have a trained professional guide you through the exercise.

Beginner’s Tip :

While this exercise may be difficult for a beginner to perform there are a few tips which can make the execution of it easier. One beginner’s tip for Low Lunge is to face a wall and practice this pose. This will help to improve the beginner’s balance. The big toe of the foot that is in front should be pressed against the wall and the arms should be stretched upwards with the fingers touching the wall as well.

Benefit to Body Part :

  • This pose stretches the gluteus maximus and the quadriceps.
  • This pose helps to strengthen as well as tone the muscles in the shoulders and the arms.
  • Regular practice of this pose leads to greater strength and flexibility in your legs, knees, hips, arms, shoulders, and abdomen.
  • It helps one to strengthen one’s balance.
  • It also stimulates the reproductive organs and helps with digestion as well.

Therapeutic Applications :

  • It is advisable for people who are suffering from sciatica as it stretches the hamstrings and leg muscles.
  • This pose is also beneficial for the heart.
  • It stretches and stimulates the lower body.

Variations :

  • Taking the spine into a back bend position.
  • Keeping your knee above the heel if you suffer from knee pain or have injured your knee.

Preparatory Poses :

Follow Up Poses :

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