Anjaneyasana (Low Lunge Pose)

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 of the 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.

Physical Benefits

This pose stretches the hips, front of the leg, muscles around the knee, intercostal muscles, arms, neck, and chest. This pose strengthens the quadriceps, calves, hamstrings, shoulders, and arms. This asana also engages and strengthens the deep, inner core muscles, which are needed to create stability. The feet and ankles are also stretched and strengthened in the pose, due to the fact that they must support the body from right to left.

Energetic Benefits

Because this pose stretches and strengthens so many parts of the body, it creates a feeling of calmness and peace when the pose is released. Many people hold tension, stress, and even emotions in their hips and groin. When you pay deep attention to what you are feeling in the pose, you bypass the Ego and stories of the held tension, and can simply surrender.

The stomach and spleen meridians run through the groin muscles and quadricep muscles. These two meridians are highly associated with emotions, and when they are out of balance one can heighten the experiences of anxiety, disappointment, doubt, and more. By stimulating these meridians, one can create more energy and blood flow to these regions, thereby promoting better digestion and better mood.


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, quadricep, 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.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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