Low LungeAnjaneyasana

Anjaneyasana, or Low Lunge, is a kneeling lunge where the front knee bends over the ankle and the back knee rests on the mat as the hips sink forward. It opens the hip flexors and front of the back thigh, lengthens the spine, and gently expands the chest when the arms reach up. Work within a steady, comfortable range. Practised here women-first, in Kolathur.

1. 1
   Step into a lunge

   Step one foot forward into a lunge with the front knee over the ankle and the hands framing the front foot.

   ↓ Exhale
2. 2
   Lower the back knee

   Lower the back knee gently to the floor and extend the back leg, the top of the foot resting down.

   ↓ Exhale
3. 3
   Reach the arms up

   Sweep both arms up overhead and sink the hips gently forward, lifting the chest.

   ↑ Inhale
4. 4
   Hold and switch

   Hold with a soft gaze and steady breath, then lower the hands and repeat on the other side.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Opens the hip flexors and the front of the back thigh
• ✓Stretches the quadriceps and psoas of the kneeling leg
• ✓Lengthens the spine and gently expands the chest with the arms raised
• ✓Strengthens the legs and improves balance and stability
• ✓Encourages focused breathing and steady, aligned posture

• Cushion and take care of the back knee on the floor; ease off and never force the hips forward if you feel strain in the knee or groin.
• Take care with current hip, knee or spine injuries or recent surgery, and keep the back gently supported rather than over-arching.
• Keep the front knee tracking over the ankle, not beyond the toes, and come out slowly to maintain balance and protect the joints.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.