Low Lunge
Anjaneyasana
Low Lunge is a kneeling lunge that stretches the hip flexors and thighs while lifting the chest. People practise it to ease tight hips from sitting and to prepare for deeper poses.
- Hold
- 5-8 slow breaths on each side
- Breathing
- Inhale to lift and lengthen the spine. Exhale to settle the hips forward and down, letting the stretch deepen softly.
In Low Lunge one foot steps forward between your hands while the back knee rests on the floor. Your hips sink forward and down, and your torso lifts. It is a staple of Sun Salutation variations and a very good counter-pose for anyone who sits a lot.
It suits most beginners, because the back knee on the floor makes the pose steady. Focus on a gentle forward and downward movement of the hips, a long spine and an even stretch at the front of the back thigh and hip. Use a folded blanket under the knee if the floor feels hard, and take your time.
In this guide
How to do it, step by step
- Start on all fours, with your hands under your shoulders and your knees under your hips.
- Step your right foot forward between your hands, with the knee directly over the ankle.
- Slide your left knee back until the stretch feels strong but comfortable, and untuck the toes or rest the top of the foot on the mat.
- Lift your torso upright, placing your hands on your right thigh or on your hips.
- Gently draw your hips forward and down, keeping your front knee over the ankle.
- Lift your arms overhead if it feels comfortable, keeping your ribs soft and your shoulders relaxed.
- Hold, then lower your hands, step back and repeat on the other side.
Benefits
- May help stretch the hip flexors and thighs, often tight from sitting.
- Can open the chest and ease the front of the body.
- May support better balance and steadiness in the legs.
- Can prepare the hips for poses such as Pigeon and Warrior I.
- Often feels grounding and calming when held with steady breathing.
Common mistakes
- Front knee pushing past the ankle: step the foot further forward so the knee stays over the ankle.
- Arching the lower back: tuck the tailbone slightly and draw the lower belly in and up.
- Hips twisting open: square the hips to the front of the mat.
- Putting pressure on the kneecap: pad the back knee with a blanket or move onto the shin.
Make it easier
- Place a folded blanket under the back knee.
- Keep your hands on blocks on either side of the front foot.
- Shorten the stance and keep your hands on your front thigh.
Go further
- Lift your arms overhead and lean back gently into a small backbend.
- Bend the back knee and reach for your foot for a deeper thigh stretch (Lizard or Pigeon prep).
Questions people ask
Where should I feel Low Lunge?
You should feel a stretch along the front of the back hip and thigh. It should be a steady, comfortable pull, not a pinch in the knee or lower back. If you feel it in the back or the knee instead, adjust your stance or lower your height.
Is Low Lunge good for tight hips?
It may help ease tightness in the hip flexors, which often tighten from long periods of sitting. Practise gently and regularly, and use blocks or a blanket. If you have a hip or knee condition, ask a health professional first.
Be careful
Take care or modify if you have a knee, hip or ankle injury, or knee pain when kneeling. Use padding under the knee. In pregnancy, keep the stance gentle and use support for balance. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
