How to Do Anjaneyasana Pose | Low Lunge Pose

We absolutely love Low Lunge! It’s one of those poses that just feels so good, especially if you’ve been sitting down for most of the day. It’s a beautiful way to open up the hips, stretch out the psoas, and find a little bit of lift and lightness through the chest.

Whether you’re looking to build a bit of strength in your legs or you just want to create some space in your body, Anjaneyasana meets you exactly where you are. It’s a pose that reminds us to stay grounded while also reaching for the sky.

In this guide, we’ll walk you through how to feel into this heart-opening stretch and share why it’s such a staple in our daily practice.

How To Do Anjaneyasana (Low Lunge Pose)

Find your foundation
Start standing tall at the top of your mat. Take a soft breath in, and as you exhale, step your right foot back. Lower your back knee gently to the mat—feel free to double-fold your mat or pop a blanket under that knee for extra cushioning.

Check your alignment
Check that your front left knee is stacked directly over your ankle. You want your legs to feel like they are on train tracks rather than a tightrope to help with your balance. Sink your hips forward slightly until you feel a lovely stretch in the front of your right hip.

Reach for the sky
As you inhale, sweep your arms up toward the sky with your palms facing each other. Keep your shoulders soft and away from your ears. If reaching up feels like too much today, simply rest your hands on your front thigh or use blocks on either side of your front foot.

Engage and lift
Gently draw your belly button toward your spine to support your lower back. If it feels okay for your neck, you can lift your gaze slightly. If you’re practising this as part of a Yin Yoga session, you might choose to keep your hands on the floor or blocks and stay here for 3-5 minutes to really soak into the connective tissue.

Breathe and release
Take a few deep, nourishing breaths here, feeling the expansion across your chest. When you’re ready to come out, bring your hands back to the mat, tuck your back toes, and mindfully step your back foot forward to meet the front. Take a moment to notice how each side feels before swapping over.

The Benefits of Anjaneyasana (and Yoga in General)

Physically, this pose is a total powerhouse for the lower body. It builds incredible strength in your quads, glutes, and calves while giving those often-tight hip flexors and psoas muscles a much-needed release. If you spend a lot of time sitting at a desk, this is going to feel like magic for your hips and lower back. By opening up the chest and shoulders, you’re also creating more space to breathe deeply, which naturally boosts your energy levels.

Beyond the physical, Low Lunge is a beautiful way to soothe the nervous system. The combination of grounding through your legs and opening through your heart helps to quiet a busy mind and reduce feelings of stress. It’s a pose that invites you to be present, helping you find a sense of inner calm and focus that stays with you long after you step off the mat.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that inner steadiness and courage to open your heart to whatever life brings your way.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Eka Pada Rajakapotasana Pose | King Pigeon
• How to Do Utthan Pristhasana Pose | Lizard Lunge Pose
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla