1
Step Forward
From Downward Dog, step your right foot forward between your hands. Bend the right knee to 90°, directly over the ankle.
How to do Low Lunge (Anjaneyasana)
2
Lower the Back Knee
Gently lower your left knee to the mat and rest the top of the left foot on the floor.
3
Sink the Hips
Let your hips sink forward and down until you feel a stretch in the front of the left hip. Keep the front knee over the ankle.
4
Lift the Torso
Bring your hands to your front thigh and lift your torso upright.
5
Reach Up
Inhale and reach both arms straight up beside your ears. Hold for 30–60 seconds, breathing steadily, then step back and switch sides.
✅ Benefits
- Stretches the hip flexors and front of the thighs
- Strengthens the legs and hips
- Opens the chest and shoulders
- Improves balance and stability
🌿 Wellness Support
- Many people find it relieves tightness in the hips from sitting
- A gentle way to open the front of the body
⚠️ Precautions
- Stop if you feel pain in the knees, hips or lower back
- Place a folded blanket under the back knee for cushioning
- Keep the hands on the front thigh or on blocks if balance is difficult
- Keep the front knee over the ankle, not past the toes
🩺 Check With a Healthcare Professional First If You Have
- A recent knee injury or surgery
- A hip injury
- A shoulder injury (keep the hands on the thigh)
- Pregnancy — check with your doctor or midwife first
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