Low Lunge

Low Lunge (Anjaneyasana) is a fundamental lunge pose with the back knee lowered to the mat. It deeply stretches the hip flexors of the back leg — particularly the psoas — while strengthening the front leg. It appears constantly in yoga sequences as both a warm-up pose and a significant hip opener in its own right.

The Pose

From Downward Dog, step one foot between the hands. Lower the back knee to the mat with the shin resting on the mat. The front knee is directly above the front ankle. Hands can rest on the front thigh, reach overhead (the traditional expression), or touch the mat alongside the front foot.

For the full hip flexor stretch: the hips sink toward the mat while the torso lifts upright and the arms reach overhead. The key is keeping the front knee from traveling past the front toes and the back hip releasing down (not hiking up toward the ear).

Why Hip Flexors Matter

The psoas and other hip flexors connect the lumbar spine to the femur. In sedentary modern life, these muscles are chronically shortened from extended sitting. Tight hip flexors:

• Pull the lumbar spine forward, contributing to lower back pain
• Inhibit full hip extension in walking and running
• Restrict the range of motion in standing yoga poses

Low Lunge is one of the most direct ways to address this common tightness.

Variations

High Lunge: Back knee lifts off the mat — more demanding, prepares for Warrior I.

Supported on fingertips: Hands on blocks beside the front foot for stability while building strength.

Twist: Front arm reaches to ceiling with a spinal rotation.

Mat Consideration

The back knee presses into the mat throughout Low Lunge. On a thin or hard mat, this can be uncomfortable within the first few seconds. A 5-6mm mat or a folded blanket under the knee makes this pose much more sustainable for beginners.