HIP OPENERS · BEGINNER
Low Lunge
Añjaneyāsana
A kneeling lunge with one foot forwards and the back knee resting on the mat, gently stretching the front of the back hip and thigh.
Also known as: Kneeling Lunge, Anjaneyasana
At a glance
- Level
- Beginner
- Type
- Hip openers
- Body focus
- Hips, Legs
- You will need
- Mat, Blanket, Block
- How long
- 3–6 slow breaths on each side.
- Sides
- Practise on both sides
How to practise
Start here: Come onto your hands and knees. Fold a blanket and place it where your back knee will rest. Keep two blocks nearby.
- Step your right foot forwards between your hands, so your right knee is roughly over your right ankle.
- Slide your left knee back a little and rest it on the folded blanket, with the top of your left foot on the mat.
- Rest your hands on the floor or on blocks on either side of your front foot.
- Keep your right knee pointing the same way as your toes.
- As you breathe out, let your hips ease gently forwards, only until you feel a mild stretch at the front of your left hip.
- If you feel steady, bring your hands to your front thigh or raise your arms and lift your chest.
- Stay for a few breaths, then come out and repeat on the other side.
Breath: Breathe in to lift and lengthen through your chest. Breathe out to let your hips soften a little forwards.
Coming out: Bring your hands back to the floor or blocks, ease your hips back and step your front foot back to hands and knees. Rest for a breath, then practise the second side.
Benefits
- Stretches the front of the back hip and thigh
- Gently opens the hips
- Builds steadiness in the legs
Common mistakes
-
Kneeling directly on a hard floor
Try instead: Pad your back knee with a folded blanket or the doubled-over end of your mat.
-
Letting the front knee move far past the ankle
Try instead: Step your front foot further forwards so your knee stays roughly over your ankle.
-
Pushing the hips forwards too far
Try instead: Ease forwards only until you feel a mild stretch, and keep your breath easy.
-
Arching the lower back
Try instead: Draw your belly gently in and keep your hands on blocks or your thigh.
Make it easier
- Keep your hands on blocks at their highest height.
- Place a folded blanket under your back knee, or fold your mat over for extra padding.
- Practise next to a wall or a sturdy chair so you can steady yourself with one hand.
- Keep your hips back over your knee for a gentler stretch.
Cautions
- If your back knee is uncomfortable, add more padding or try the pose with a chair for support.
- Come out of the pose if you feel strain in your front knee or lower back.
- This pose asks a lot of the knees. Pad them with a folded blanket, and ease off if you feel any sharp or twisting sensation.
- This pose challenges your balance. Practise near a wall or a sturdy chair you can hold, on a non-slip surface.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Low Lunge is a kind way to open the front of the hips, especially after a lot of sitting. The stretch is often felt more than seen.
Small movements count. Easing your hips forwards just a little can be plenty.