Low Lunge
Anjaneyasana · A kneeling lunge with arms overhead that stretches the front of the back hip — the antidote to sitting all day.
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How to do Low Lunge
- 1From a lunge, lower your back knee to the mat (pad it if needed) with the top of the foot down.
- 2Stack your front knee over the ankle.
- 3Sink your hips forward and down until you feel a stretch at the front of the back hip.
- 4Reach your arms overhead and hold for 5 breaths each side.
When to pick it: Pick it after a day of sitting, before running, or in any flow. Keep your hands on the front thigh if overhead is too much.
Form cues
- Tuck the tailbone slightly
- Front knee over the ankle
- Lift the chest out of the hips
Common mistakes
- Arching the lower back instead of stretching the hip
- Front knee shooting past the toes
- Pressing on a bare knee
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.