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Low Lunge (Anjaneyasana) is a foundational yoga pose that stretches the hips, thighs, and feet while strengthening the legs, back, and shoulders. It’s an excellent pose for improving balance, flexibility, and focus. Low Lunge also helps to open the hips and prepare the body for deeper stretches. Here’s how to perform Anjaneyasana with proper alignment.
Step-by-Step Instructions:
Starting Position: Begin in Adho Mukha Svanasana (Downward Facing Dog), with your hands and feet grounded and your body forming an inverted V-shape.
Step Forward: As you exhale, step your right foot forward between your hands. Lower your left knee to the floor and slide the left foot back until you feel a nice stretch in the left hip and thigh.
Align the Hips: Keep your hips low and level with each other, ensuring that your pelvis is aligned and your lower body is stable.
Engage the Core and Lift the Chest: Inhale and engage your lower belly to support your spine. Lift your chest away from your thigh and sweep your arms up alongside your ears, reaching toward the sky.
Gaze and Backbend Option: Look straight ahead or, for a gentle backbend, lift your gaze to your thumbs.
Exit the Pose: As you exhale, lower your hands back down to the floor and step your right foot back to return to Downward Facing Dog.
Beginner’s Tips:
Hand Placement Modifications: If you find balancing difficult, you can keep your hands on the floor, place them on blocks, or rest them on your hips to work on the stretch in the front thigh.
Stabilize the Hips: Energetically “scissor” your hips together by drawing them towards the midline to create more stability in the pose.
Knee Padding: To protect your back knee, consider using a folded blanket underneath it for extra cushioning and comfort.
Step Forward Tip: For guidance on stepping forward into Lunge from Downward Dog, read Esther Ekhart’s advice on this transition.
Benefits of Low Lunge:
Strengthens the Back, Legs, and Shoulders: Low Lunge builds strength in the legs, back, and shoulders, promoting overall body stability and endurance.
Stretches the Hips, Thighs, and Feet: This pose provides a deep stretch for the hip flexors, thighs, and feet, improving flexibility and mobility.
Improves Balance and Focus: By grounding your feet and stabilizing your core, Low Lunge improves balance and mental focus.
Things to Watch Out For:
Front Knee Alignment: Make sure your front knee tracks in the same direction as your toes. While it’s acceptable for the knee to come slightly forward of the ankle in Low Lunge (since the back knee is on the floor and absorbing some weight), if you have knee problems, keep the knee stacked over the ankle for added protection.
Engage the Core: To stabilize the lower back, engage your core muscles and lengthen your tailbone toward the floor.
Avoid Straining the Hips: If you feel strain in your hips or pelvis, take a break and adjust the depth of the stretch to ensure you’re not overextending.
Variations to Try:
Chest Opening Variation: Clasp your hands behind your back or place your hands on your lower back with the fingers facing upward toward the waist. This chest-opening variation deepens the stretch and encourages expansion in the upper body.
Twisting Low Lunge: From Low Lunge, lengthen your spine as you inhale. Place your palms together in Anjali Mudra (prayer position), and as you exhale, hook your left elbow outside your right knee. Keep lengthening your spine with each inhale. Repeat on the other side.
Back Leg Stretch: Try bending your back leg and taking hold of your ankle with your hand (either right or left) to feel a deeper stretch in the thigh muscles and shoulders.
Low Lunge (Anjaneyasana) is a wonderful pose for stretching and strengthening multiple areas of the body while improving balance and focus. It’s an excellent addition to any yoga practice, especially for those looking to open the hips and work on flexibility. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga Class for more information.
