Also Known As: Low Crescent Lunge

Pose Type: Standing Pose

Difficulty Level: Beginner

Targets: Hip Flexors, Quads, Ankles, Core, And Spinal Flexion.

This seemingly easy standing pose might be difficult for some, but it is appropriate for all level with modifications.

Low lunge pose has many variations and there is no one right way to do the pose.

Low Lunge Pose is a common pose also found in Sun Salutation C. It stretches the hips, quads and lower back.

It is an excellent pose to strengthen the muscles while also energizing the body and calming the mind.

The perfect pose for runners and cyclists.

How to do Low Lunge Pose (Anjaneyasana)

Start in Downward Facing Dog (Adho Mukha Svanasana).
On an exhale step your right foot forward and place it between your hands.
Now drop your opposite knee to the ground, just behind your hips. Now slide your foot back until you feel a stretch in that thigh and hip.
Keep your hips parallel to each other. Position your front knee over the ankle.
On an inhale, engage your core and bringing your chest up and resting your hands to your hips or front thigh.
On your next inhale lift your arms out to the sides and up toward the sky. Your arms should be next to your ears with the palms facing each other.
Gaze straight ahead for a breath or two then look up at your hands coming into a slight back bend. Keep your core engaged to protect your lower back.
Stay for 5 breaths. Inhale to lengthen the spine and exhale to go deeper into the stretch.
On an exhale, untuck your toes, lower your hands back down and transition back into Downward Facing Dog.
Repeat on the other side.

Modifications:

Place a blanket or folded mat under your back knee if your experience discomfort.
If you feel pain in your back knee, try to shift your weight forward to rest more on your thigh rather than on your back knee.
If balance is an issue leave your hands on the floor next to your feet or place them on yoga blocks. Alternatively, you can rest them on your thigh.
For extra support you can press your back foot into a wall.

4 Variations:

1. Revolved Low Lunge (Parivrtta Anjanyesana):

Start in the original pose.
- Bring your hands to prayer position in front of your chest.
- Start twisting and hook your elbow on your opposite knee.
- Brace your elbow and leg and deepen the twist.
- You can further modify this pose by lifting your back foot and grabbing it with your opposite hand while lifting your opposite hand o the sky.

2. Low Lunge with a quad stretch:

Use your hand to bring your back foot toward your butt.
Hold for 3 breaths or longer.

3. Low Lunge with a back bend (Advanced Variation):

Starting in the quad stretch above.
Bring your hips forward as much as possible and extend your head to the back of the mat.
Reach your opposite hand overhead and try to catch your foot. If its not possible use a strap.
Now reach the other hand overhead and hold the foot with both hands.

4. Lizards Pose (Utthan Pristhasana)

From Anjaneyasana tuck your toes under.
Place both hands on the inside of your front foot and gaze forward.
For the full expression of the pose, drop down with both elbows on the ground next to your foot.

Beginner Mistakes:

The knee should always be stacked above the ankle or behind it. It might extend a bit past the ankle when going into the back bend.
Avoid overextending your knee joints range of motion.
don’t let you knee stray from the centre line, make sure it stays stacked above your ankle.
Make sure to keep your back foot straight.
Avoid overloading the lumbar spine (lower spine) when you arch your back. Try to create an even curve across the whole spine.
When moving into the backbend, make sure your belly button is pulled in and your abs engaged. This will protect your spine.

Tips for Beginners:

Make sure to warm up the hips before starting any stretching exercise.
If your foot doesn’t make it to the front of the mat when you step forward, use your hand to bring it forward.
Always make sure you rotate from the hip and not the knee. Your knee joint can’t rotate and putting pressure on the knee might cause pain or injury.

Benefits of Low Lunge Pose (Anjaeyasana):

Low Lunge Pose is a great stretch to do after a long day sitting or after a running and cycling workout. But this yoga pose has many other health benefits.

Stretches the hip flexors, hamstrings and groin.
Relieves sciatic pain.
Opens the chest and abdomen.
Strengthens and stabilizes the lumbar spine. thus
Improves balance.
Strengthens all upper leg muscles. The quads, thighs and glutes.
It improves core strength.
It stimulates the abdominal organs, improving digestion.
It improves the range of motion in the lower body.

Caution:

Make sure to protect your knees in the pose by keeping correct posture.
Substitute or modify the pose if you have any issues with your knees, ankles or lower back.
Avoid the pose for now if you experience any pain in your hips, knees, or lower back.
Take extra caution in the pose if you suffer from high blood pressure. Do not practice this pose if you have any form of hernia.