Standing · beginner

Low Lunge

Anjaneyasana

The most direct hip-flexor stretch in the practice, and the one runners and cyclists tend to need most.

Low Lunge Photograph coming soon

A rigged MakeHuman figure animated into Low Lunge from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with the back knee set down on the mat and the toes tucked, with the contacts solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From a lunge, lower the back knee to the floor.
  2. Slide the back knee further back until you feel the front of that hip open.
  3. Tuck the tailbone slightly under to keep the stretch in the hip, not the lower back.
  4. Stay upright or reach the arms overhead.

Why it helps

  • Opens the hip flexors of the back leg
  • Lengthens the front of the thigh
  • Relieves the shortening caused by sitting and by repetitive stride

Common mistakes

  • Arching the lower back instead of tucking the pelvis — this moves the stretch to the wrong place.
  • Letting the front knee travel far past the ankle.

Before you try it

  • Pad the back knee. Ease off with knee pain at the kneecap.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Folded blanket under the back knee.
  • Hands on blocks either side of the front foot.
  • Stay low rather than reaching the arms up.

Where this pose shows up

Styles power yin

← All poses