Anjaneyasana - Low Lunge Yoga Pose

This simple yoga sequence demonstrates “Low Lunge Pose”, also called Anjaneyasana (pronounced Ahn-Jahn-Yee-Ah-Sah-Nah) in the language of Sanskrit.

Low Lunge Pose has many health benefits and is one of the most basic and introductory poses in the practice of yoga. This pose stretches the front of the hips, groins, and glutes. In more advanced variations, it serves to open the chest and can be a shoulder opener and backbending pose, emerging into a full-body stretch.

Low Lunge Sequence

Step 1:

• Start standing with arms down by the sides or in prayer position.
• Inhale, and bring the arms overhead.
• Exhale, bring the arms wide and with a long spine, release the head forward towards the shins.
• You may bend the knees if the hamstrings are tight.

Step 2:

• Step the right foot back, place the right knee on the mat, and come to the top of the right foot.
• If there is any discomfort from the weight of the body on the bottom knee, place a towel under the knee for support.
• At first, the left knee will be at 90 degrees.
• Interlace the fingers around the left shin.
• At this stage, it is very important to square the hips forward, so the hips are even on the left and right sides.
• Roll the shoulders back and open the heart by pulling back through the arms.
• Now raise the arms up overhead, pressing the palms together, if desired.

Step 3:

• Interlace the fingers in front of the body and join the index fingers together.
• Bring the arms up overhead once again, this time bending the back as the chest opens upward.
• After 3 breaths, bring the palms back to the center of the chest.

Step 4:

• Plant the palms on either side of the foot.
• Step the left foot back to meet the right.
• Extend through the arms and press the heels back as the arms and legs extend into downward dog.

Step 5:

• Repeat the lunge on the right side by stepping the right foot forward.
• When the repeat side is complete, step the back foot to meet the front foot.
• Extend the spine and with a long and flat back, on the inhale, come up to standing with the arms overhead.
• Exhale bring the hands back to heart center.

This complete sequence is a basic sun salutation, one of the basic beginner sequences in the practice of yoga. You may repeat this sequence several times, staying connected to the breath. Use one breath per movement, alternating inhales and exhales, however, you may hold the lunge position for 3-5 breaths, maintaining slow, even inhales and exhales until the stretch is complete.