Low Lunge
Low Lunge, also known as Anjaneyasana, is a popular yoga pose that stretches the hips, thigh muscles and opens the chest. This position is particularly beneficial for improving flexibility in the hips and lengthening the thigh muscle group, while simultaneously strengthening the legs and stabilizing the body.
How to perform the Low Lunge correctly
Follow these steps for proper execution:
- Start in Downward Dog and step one foot forward between the hands.
- Lower the back knee to the floor and push the hip forward to stretch the hip flexors.
- Keep the front foot firmly on the ground, with the knee directly over the ankle.
- Raise your upper body and stretch your arms towards the sky. Keep your shoulders relaxed.
- Hold the position for 20-30 seconds, then switch sides.
Common mistakes in Low Lunge
Avoid these mistakes to get the best effect from Low Lunge:
- Improper knee placement: Avoid letting the front knee go over the toes. The knee should be directly above the ankle.
- Huddled shoulders: Remember to keep the shoulders away from the ears to avoid tension in the neck.
- Lowered chest: Lift the chest and pay attention to keeping the upper body upright.
Modifications and Variations
Here are some ways to adjust the position:
- Support under the knee: Place a blanket or pillow under the back knee if it feels uncomfortable.
- Hands on hips: If balance is a challenge, place your hands on your hips instead of raising them up.
- Twisted Low Lunge: Add a twist by placing the opposite hand on the front knee and twisting the torso toward the bent leg.
Video: Basic Low Lunge
Watch this video to learn proper alignment in the Low Lunge:
Video: Low Lunge Variations
Here is a video showing variations of the Low Lunge for both beginners and advanced:
Repetitions and breathing technique
Hold the position for 20-30 seconds on each side. Focus on deep breathing : inhale as you raise your arms and exhale as you sink deeper into the stretch. Repeat the pose 2-3 times for maximum flexibility and strength.