Low Lunge

Anjaneyasana

ahn-jah-nay-AH-sah-nah

A deep hip opener that stretches the psoas and quadriceps of the back leg while opening the chest and shoulders. Low Lunge counteracts the tightness that comes from prolonged sitting by targeting the hip flexors and groin. It also builds stability in the front leg and gently encourages a mild backbend when the arms are raised overhead.

How to do Low Lunge

1. From Downward Dog or a standing fold, step your right foot forward between your hands. Lower your left knee to the mat and untuck your back toes, pressing the top of the foot into the floor.
2. Ensure your front knee is stacked directly over your ankle at a 90-degree angle, with the knee tracking over the second toe. Pad your back knee with a blanket if it is sensitive.
3. On an inhale, lift your torso upright and sweep your arms overhead, keeping your biceps alongside your ears. Draw your shoulders down away from your ears and widen through the collarbones.
4. Sink your hips forward and down, deepening the stretch through the front of the back-leg hip. Engage your lower belly to support the lumbar spine and avoid over-arching the lower back.
5. Breathe steadily for five to eight breaths, visualizing length through the front body with each inhale. Repeat on the other side.

Benefits of Low Lunge

• Deeply stretches the hip flexors, psoas, and quadriceps
• Strengthens the front leg's quadriceps and gluteus muscles
• Opens the chest, shoulders, and torso
• Improves balance and stability
• Counteracts the effects of prolonged sitting

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the back knee for cushioning
• Keep hands on the front thigh or on blocks for more support
• Place blocks under the hands on either side of the front foot for stability

Cautions

• Avoid if you have a knee injury on the back leg; use extra padding or keep the knee lifted
• Use caution with high blood pressure when arms are raised overhead
• Those with hip replacements should check with their doctor about range of motion