Anjaneyasana or Low Lunge Pose

Benefits, Contraindications, Tips and How to Do

English Name(s)
Low Lunge Pose
अंजनेयासन/ Aṅjaneyāsana
Anjaneya: “Son of Anjani”
asana: ”Pose”


Low Lunge, or Anjaneyasana, is a very commonly practiced pose in yoga because it stretches and strengthens so many areas of the body at once. It is an excellent pose to practice regularly because one can see measurable results in a short time.

This pose can be practiced in a more relaxing, supported way, or it can be practiced more vigorously in order to build great strength, balance, and flexibility. The pose also has many variations that can enhance the stretch, and as such, it is a very satisfying asana.

Low Lunge can be adapted in many different ways in order to serve all levels – from those new to yoga, to those who practice occasionally, as well as the experienced yogi.

The cross-sectional observation done among three different populations showed that individuals practicing yoga regularly enjoyed many benefits such as low serum stress hormone concentrations along with Zung Self-rating Depression Scale, ZSDS ratings demonstrating greater stability.

Yoga is a great way to improve your mental and physical health. Yoga practitioners had lower levels of cortisol, higher Hamilton Anxiety Rating Scale, and Ham-A scores which measure anxiety relief methods used in therapy programs; they also rated their periodontal condition as better than other groups studied thus far.

Muscle Focus

Low Lunge Pose focuses on several muscles such as

  • Chest
  • Gluteus
  • Spine Erectors
  • Hamstrings
  • Quads

Ideal For Health Conditions

  • It improves the range of motion.
  • Improves Hip mobility.
  • Stretches the leg muscles.

Benefits of Anjaneyasana or Low Lunge Pose

1. Stretches the Leg Muscles

Practicing this Pose helps to Stretch the muscles including muscles around the knee, intercostal muscles, arms, neck, and chest. This pose strengthens the quadriceps, calves, hamstrings, shoulders, and arms.

2. Strengthens Inner Core

Practicing this Pose helps to strengthen the inner core.

Stretches hip flexors and opens chest: Low Lunge stretches the muscles of your front body – mainly the hip flexors and quadriceps. It also opens the chest and shoulders.

3. Improves Balance

This pose helps to improve your balance and stability by strengthening the muscles of your legs, knees, ankles, hips, pelvis, and core!

4. Energizing Pose

Anjaneyasana or Low Lunge Pose is considered an energizing pose. These poses help to stretch out the lower body which increases blood flow throughout the body and gets you ready for other challenging yoga postures. The stretch across the front of our bodies in this posture awakens us physically as well as emotionally. It can be practiced at any time during practice because it provides energy without overstimulating our nervous systems as backbends do.

5. Improves Range of Motion

Low Lunge can help to improve the range of motion in your hips, hamstrings and quadriceps while at the same time strengthening these areas. It stretches out our bodies after we have tightened them up during a long day of sitting or commuting. In this pose, you are able to go deep into hip flexion because your back leg is supported by the floor. This allows for optimal lengthening of muscles as well as an opportunity to explore whatever emotions may arise from holding this position for multiple breaths.

6. Improves Digestion

The Anjaneyasana also stimulates abdominal organs including the pancreas, liver, spleen, and kidneys thereby aiding digestion. Thus it helps with constipation too!

7. Reduces Stress and Anxiety

A low Lunge is a great way to release tension in the body and mind. The opening of hips can often be an emotional experience as they are one of our tightest areas, it allows us to feel grounded and stable while also allowing us to let go and open up. This posture offers both! It helps you calm down by bringing your focus onto your breath and into your heart space. By holding this posture for multiple breaths we begin to teach ourselves patience which eventually transfers over into other aspects of our lives!

8. Relieves Menstrual Discomfort

Anjaneyasana or Low Lunge Pose releases tension in the lower back relieving any back pain that may accompany menstruation.


Those with high blood pressure or heart problems should take great care to listen to the body while practicing this pose. It is important to ensure that one can breathe deeply in the pose without straining. Students with injuries to the lower back, quadriceps, groin, knees, or hips should practice this pose with great care. For those with neck and upper back issues, it is important not to strain the chin forward, causing compression in the neck muscles and upper spine.


  • Virabhadrasana I (High Lunge Pose)
  • Aswa Sanchalan (Equestrian Pose)

Preparatory Pose

  • Aswa Sanchalan (Equestrian Pose)
  • Utthan Pristhasana (Lizard Pose)

Beginner’s Tips

  • If you are a beginner, place the back knee on a folded mat or blanket for padding. To protect your knee, do not let it extend beyond your ankle when bent.
  • Focus on keeping hips level with each other, equally square off both hips towards front and back legs.
  • Keep the chest lifted away from the thigh and the heart open. Again, this is great practice for our emotional hearts too.
  • Make sure to improve your hip mobility to correctly adopt this pose.

How to do Anjaneyasana or Low Lunge Pose

  • Start from Downward Dog Pose.
  • As you exhale, step your right foot forward in between your hands. Lower down your left knee to the floor and slide the foot back until you feel a stretch in the left hip and thigh.
  • Keep both hips low and level with each other.
  • Inhale as you engage your lower belly muscles and lift up your chest away from the thigh, sweeping your arms up alongside your ears.
  • Look straight ahead or come into a gentle backbend with gaze to thumbs if comfortable.
  • Hold for five breaths before repeating on the opposite side.

Mental Benefits of Anjaneyasana or Low Lunge Pose

  • Calm the mind
  • Deeper relaxation
  • More restful sleep

The Bottom Line

Anjaneyasana or Low Lunge Pose is a great way to open up the hips, stretch out the lower body and release tension in the mind and body. It is energizing, calming and can be practiced at any time during your yoga practice. This pose is beneficial for all levels of practitioners. Give it a try today.

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Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


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