Anjaneyasana – Master the Low Lunge for Hip Flexibility

What Is Anjaneyasana?

Anjaneyasana, commonly called the Low Lunge, is a foundational standing pose that opens the hip flexors, stretches the thighs, and builds core stability.

Understanding the Alignment

Proper alignment prevents strain and maximizes the pose’s benefits. Keep the front knee directly over the ankle, engage the back leg’s thigh, and square the hips.

Key Alignment Cues

Front knee: angle 90°, shin flat on the mat.
Back leg: thigh engaged, top of the foot pressed firmly.
Spine: lengthen through the crown, avoid collapsing the chest.
Arms: either rest on the front thigh, lift overhead, or use blocks for support.

Step‑by‑Step Guide

1. Start in Tadasana. Step the right foot back about three to four feet.

2. Lower the back knee to the mat, ensuring the front knee stays over the ankle.

3. Square the hips forward. If the hips tilt, place a block under the back knee for support.

4. Choose an arm variation: hands on the front thigh, hands overhead, or a gentle bind.

5. Breathe deeply for five to eight breaths, then release and repeat on the other side.

Common Mistakes and Adjustments

Many practitioners let the front knee drift inward or the back heel lift off the ground. To correct this, gently draw the front knee toward the second toe and press the back heel down with the fingers of the back hand.

If the lower back arches, engage the core and tuck the tailbone slightly. Using a bolster under the back knee can also protect the joint.

Benefits of Practicing Anjaneyasana

Increases hip flexor flexibility, essential for deeper backbends.
Strengthens the quadriceps and glutes of the front leg.
Improves balance and prepares the body for transitions into Warrior I and II.
Opens the chest when arms are lifted, supporting better breathing.

Integrating the Pose into a Sequence

Place Anjaneyasana after Sun Salutation A to warm up the legs, or use it as a transition between standing poses. It works well before more intense hip‑opening poses like Utkatasana or Hanumanasana.

Remember to move mindfully, honoring the sensations in your hips and lower back. Consistent practice will gradually increase range of motion and stability.