Yoga poses

Low lunge (anjaneyasana): technique and common mistakes

Low lunge is a pose with one leg bent in front and the other knee on the floor, the foot reaching back. The pelvis sinks forward and down while the torso stays tall. It is familiar from warm-ups and from sessions after running.

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At a glance
  • Sanskrit: añjaneyāsana
  • Level: for beginners, rest the knee on a blanket
  • What it trains: mobility of the hips, the legs and stability of the pelvis

Pose outline

Pose outline: Low lunge: Enter from dog or hands and knees → Knee and foot → Pelvis → Torso and arms → Exit back to the floor
  1. Enter from dog or hands and knees. Step one foot between the hands, back knee on the floor
  2. Knee and foot. Front knee over the ankle, the foot steady on the floor
  3. Pelvis. The pelvis sinks forward and down, tailbone drawn towards the pubic bone
  4. Torso and arms. The torso reaches up, hands on the thigh or overhead, shoulders down
  5. Exit back to the floor. Hands on the floor, step back or return to hands and knees

What to look at

  • Feet. The front foot is planted on the floor with the toes pointing forward. The back foot can lie with the top on the floor or the toes curled under, as feels better.
  • Knees. The front knee is above the ankle and points towards the middle toe. The back knee rests on the floor or a folded blanket so the kneecap is not pressed.
  • Pelvis. Moves forward and down; the tailbone draws in gently to avoid arching the lower back. The hip bones face forward.
  • Back. The torso is tall and even, the belly drawn in gently. Do not collapse over the front leg or arch back.
  • Shoulders. Down away from the ears. With the arms overhead the shoulders stay soft; with the hands on the thigh or blocks they are also free.
  • Neck and gaze. The neck is long and the gaze goes forward. If the arms are raised, do not throw the head back and squeeze the neck.
  • Breath. Breathe evenly. The exhale helps the pelvis settle; if the breath breaks up, lift the pelvis a little higher.

What it trains

Low lunge opens the front of the thigh and the muscles around the pelvis, and it works the legs and torso. It teaches you to lower the pelvis without arching the lower back.

It is often used as a preparation for deeper poses, and as a rest for the legs after movement such as running. The pose shows where exactly the hip limits your range.

Step by step

  1. From downward-facing dog or hands and knees, step the right foot between the hands. The foot is planted and the knee is above the ankle.
  2. Lower the left knee to the floor and, if needed, put a blanket under it.
  3. Draw the tailbone in and let the pelvis move gently forward and down, without arching the lower back.
  4. Lengthen the torso upward: hands on the right thigh, on blocks at the sides or overhead.
  5. Drop the shoulders away from the ears, look ahead and keep the neck long.
  6. Breathe evenly and let the pelvis sink a little more on each exhale.
  7. To come out, place the palms on the floor and step the right foot back, or return to hands and knees. Repeat on the other side.

Stay for three to five breaths on each side. In slow styles the pose may be held longer.

How to tell it is going well

  • The front knee is above the ankle and the back knee rests on a soft support.
  • The pelvis sinks without arching the lower back.
  • The torso is tall and the shoulders are down.
  • The breath is even.

Common mistakes

  • The knee travels past the toes. Take a longer step and move the knee above the ankle. Step further if needed.
  • The lower back arches. Draw the tailbone in, engage the belly gently and send the pelvis less far forward.
  • The back knee presses into the floor. Put a blanket under it or fold the mat. The knee should not hurt.
  • Shoulders hiked up to the ears. Drop the shoulders and rest the hands on the thigh or on blocks.

Variations

Easier

  • Hands on blocks. Set the palms on blocks on either side of the front foot. This takes load off the shoulders and helps keep the torso tall.
  • A blanket under the knee. Fold a blanket under the back knee so that it does not press into the floor.

Harder

  • Arms overhead. On an inhale lift the arms overhead, with the shoulders down and the lower back not arching.
  • More pelvis forward. If it feels comfortable, let the pelvis sink a little lower while the back stays long.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knee hurts, add a support or make the pose shallower and ask the teacher about another variation.
  • If you have concerns about your hips, back or knees, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Vinyasa: low lunge appears in lively sequences between downward-facing dog and other poses.
  • Yin: it is done slowly, staying in the pose longer.
  • Hatha: it is taught as a separate pose and as preparation for deeper ones.

Paired poses

Before: Downward-facing dog   After: Pigeon pose   See also: Warrior I · Camel pose

Terms: Asana · Vinyasa   Guides: Yoga and running · Desk job

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Does the back knee have to be on the floor?

Yes, that makes balance easier. Use a blanket if it presses. Later you can lift the back knee, but that is harder.

Why does my lower back arch?

Often because the pelvis moves forward too far. Draw the tailbone in and make the pose shallower so the torso stays tall.

Is the pose good after running?

Many people use it to work with the hips gently after exercise. Move in a comfortable range and do not push into pain.

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