How to Do Low Lunge Pose (Anjaneyasana): Step-by-Step Guide for Beginners

November 29, 2025

What Is Low Lunge Pose (Anjaneyasana)?
Low Lunge Pose, known as Anjaneyasana in Sanskrit, is a grounding standing pose that stretches the legs, opens the hips and lifts the chest. The pose is named after Lord Hanuman’s mother, Anjani, and helps cultivate steadiness, strength and spacious breath. It is particularly helpful for easing hip tightness from long hours of sitting and for improving posture through the spine and shoulders.

When You Should Avoid This Pose
Avoid Low Lunge Pose if you have a back injury, knee sensitivity or if you have recently had surgery. Use padding under the back knee if you feel discomfort.

Watch the Low Lunge Pose video tutorial
Watch the full tutorial here:

How to Do Low Lunge Pose in 3 Easy Steps

1. Step forward into the lunge.
Begin in Downward Facing Dog (Adho Mukha Svanasana). Exhale and step your right foot between your hands. Stack your right knee over your right ankle. Lower your left knee to the floor and extend your left leg back comfortably.

2. Lift your torso.
Inhale and lift your chest. Reach your arms straight up towards the sky. Keep your shoulders soft and create space through the sides of your body.

3. Hold and release.
Stay for several breaths, keeping your hips level and your core lightly engaged. To exit, return to Downward Facing Dog and repeat on the other side.

Variation: Use a Wall for Balance
Practise facing a wall if balancing in the lunge feels challenging. Lightly touch the wall with your fingertips to steady yourself.

Common Questions About Low Lunge Pose (People Also Ask)
What does Low Lunge help with?
It stretches the hips, strengthens the core and improves posture.

Is Low Lunge good for beginners?
Yes. It is accessible and easy to modify with props or knee padding.

Should my back knee stay on the floor?
Yes, in Low Lunge, the back knee remains grounded. High Lunge lifts the back knee.

What muscles does Anjaneyasana work?
It strengthens the core, legs and shoulders while opening the chest and hip flexors.

Preparatory Poses