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Low Lunge Pose (Anjaneyasana) – An Energizing Back-bending Asana For The Ages
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Low Lunge Pose:
Name: Low Lunge Pose
Sanskrit: Anjaneyasana
Pronunciation: on-jah-nay-AH-sah-nah
Pose Level: Low Lunge pose is a beginner friendly yoga pose
Anatomy involved:
- Lower back
- Hamstrings
- Chest
- Hips
- Shoulders
- Quadriceps
- Pelvic
Benefits:
- Helps improve body balance.
- Brings energy to the body & mind.
- Improves strength in the glutes, hamstrings and ankles.
- Stretches the quads, core, hips, chest, intercostals, and pelvic region.
- Improves flexibility of the back, spine, and intercostals (while stretching overhead).
- Opens the chest, aiding in both pulmonary and circulatory benefits.
Table: Step-by-Step Instructions for Low Lunge Pose
| Step | Instructions |
|---|---|
| 1 | Begin in Downward-Facing Dog. |
| 2 | Inhale, reaching your right leg up toward the sky. |
| 3 | As your leg comes back down and forward, tuck the knee toward the chest. |
| 4 | Place the right foot in-between your hands. Engage your core. Shift more weight to the left hand to set the leg. |
| 5 | Lower your left leg to the mat, feeling a stretch in the hip and thigh. |
| 6 | Lift the chest and raise your arms up the sides of your body, reaching them alongside your ears. |
| 7 | Continue to engage your core and transition into a gentle backbend. |
Pose Modifications:
Many modifications can be made to make Low Lunge work for you!
For example, shorten the actual lunge. For many balancing issues and flexibility is an issue. Shorten your overall lunge.
Secondly, use yoga blocks on the side of your hands to get more balance and reach.
Issues with shoulder joints? Try avoiding the overhead reach.
Similarly, with back issues, avoid the back-bend potion of the pose.
Related Article: Common Yoga Injuries & What We Can Easily Do To Avoid Them!
Contraindications:
Proceed with caution if suffering from any major joint complications. For example, hips, knees, ankles, or shoulders.
You may want to build the core muscles slightly prior to engaging in textbook low lunge. Use yoga blocks if necessary to help support the movement.
Always seek medical expertise if pregnant. It’s wise to take a yoga class with a certified instructor prior to practicing yoga on your own to familiarize yourself with the correct movements.
Balancing issues
Related Article: Improve & Complete Your Yoga Routine: The Essential Yoga Props
Poses Commonly Transitioned To:
Twisty Backbend Lunge, Twisted Dragon Pose
Poses Commonly Transitioned From:
Downward Facing Dog, Three-Legged Down Dog Pose,
Disclosure: This post may contain affiliate links. If you use them to purchase items, then we may earn a small commission. Hope you find something that you like!
