Low Lunge/Anjaneyasana

Anjaneyasana is a low, deep lunge often associated with Sun Salutations or other vinyasas. This pose strengthens the front leg while stretching the groin, quads, and iliopsoas of the back leg. The psoas is a powerful hip flexor muscle that affects posture and mobility.

Sanskrit:
Anjaneyasana (AHN-jah-nay-AHS-uh-nuh
Anjana= The name of Hanuman’s mother
Asana = commonly translated as pose; but more literally means seat (as in “take the seat/energy of Anjana”)

You will most often hear this pose referred to as Low Lunge or Crescent Lunge

Benefits of Anjaneyasana:
Have you heard the phrase “sitting is the new smoking?” This pose helps stretch hips and counteracts the tightness caused by sitting. It strengthens the legs, and opens the chest and shoulders, again reversing some of the damage done by hunching forward. In addition, it requires stabilization in the core, helping to improve balance and coordination.

How to practice:

1. Begin in Table Pose or Downward-Facing Dog.
2. Step your right foot forward just inside your right hand.
3. Lower your left knee to the mat and slide the left knee back to your edge.
4. Untuck the left toes or keep them tucked for additional support.
5. Align the front knee over your ankle.
6. Press firmly into both feet and draw the inner thighs toward one another.
7. Lengthen through the spine and lift the chest.
8. Place your hands on your front thigh or reach the arms overhead.
9. Relax the shoulders away from the ears.
10. Soften the jaw and breathe steadily.
11. Hold for several breaths before switching sides.

Possible Adaptations or Variations:

• Use blocks under the hands.
• Add padding under the back knee. (Kneeling pads, folded blankets)
• Use a bolster in front of the back thigh to help support the pose.
  
• Lift the back knee off the mat to increase strength and balance demands.
• Bring the left hand to the floor and rotate the chest to the right for a gentle spinal twist.
  

Precautions:
Low Lunge is generally accessible, but consider modifying or avoiding the pose if you have:

• Recent knee injuries or knee pain
• Acute hip injuries
• Significant balance challenges
• Lower back discomfort that worsens with backbending
• Heart issues - keep the arms down, and be sure you're not holding your breath.
  

If you experience discomfort:

• Reduce the depth of the lunge.
• Keep your hands on blocks or your thigh.
• Use additional padding beneath the knee.
• Focus on lengthening the spine rather than sinking deeper.

Remember that yoga should create sensation, not pain. As always, if a posture causes pain, come out of it immediately. Ask a qualified yoga teacher for assistance.