Yoga · Beginner
Low lunge
Anjaneyasana
Also called Kneeling lunge, Crescent moon lunge
Low lunge is a kneeling lunge that stretches the front of the back hip and thigh. It is a favorite after long days of sitting, and small changes in the pelvis decide whether you feel the stretch in your hip or pinch your lower back.
How to do Low lunge
- 1Start on your hands and knees, or begin in downward facing dog.
- 2Step your right foot forward between your hands so your right knee sits over your ankle.
- 3Lower your left knee to the mat and slide it back until you feel a gentle stretch at the front of your left hip.
- 4Pad your back knee with a folded blanket if it feels tender.
- 5Lift your torso upright and rest your hands on your front thigh.
- 6Draw your lower belly in and lengthen your tailbone down to feel more stretch in the front of the hip.
- 7Reach your arms overhead if it feels good, and hold for five breaths before switching sides.
Common mistakes and how to fix them
The lower back arches instead of the hip stretching.
Lengthen your tailbone down and draw your lower belly in until the stretch moves into the front of the hip.
The front knee moves far past the toes.
Step your front foot further forward so your knee sits closer to your ankle.
The back knee presses painfully into the mat.
Fold your mat or add a blanket under the knee, and shift your weight slightly above the kneecap.
The hips sink forward without control.
Draw your front hip back and gently engage the glute of your back leg so the stretch stays in the hip.
Modifications
- Place your hands on blocks beside your front foot.
- Rest your hands on your front thigh instead of reaching overhead.
- Keep the lunge shallow if you feel the stretch early.
Benefits
- Stretches the hip flexors and the front of the thigh.
- Strengthens the front leg.
- Offers a counter stretch to long hours of sitting.
- Opens the chest when the arms lift.
Breath
Breathe slowly into your belly. On each exhale, let your hips settle a little without forcing them forward.
Take care
Take care with knee injuries, and pad your back knee well. Stop if you feel sharp pain in your knee, hip, or lower back.
Low lunge questions
What does low lunge stretch?
Low lunge mainly stretches the hip flexors and the front of the thigh on the back leg. It also builds strength in the front leg.
Why does low lunge hurt my back knee?
The kneecap may be pressing into a hard floor. Add padding under the knee and shift your weight slightly above the kneecap. Stop if the pain continues.
Is low lunge good after sitting all day?
Many people like it after long periods of sitting because it stretches the front of the hips. Move into it slowly and keep the stretch gentle.
