Low lunge pose (Anjaneyasana in Sanskrit) is a balance pose that is used in all levels of yoga practice from beginning to advanced classes. Low lunge offers benefits to many areas of the body. This pose strengthens and stretches the muscles of the groin, thigh, chest, shoulders, neck and abdomen.
Low lunge pose offers benefits for the lungs for more efficient breathing, improves strength and balance and can help improve the pain associated with sciatica.
In most classes, you will move from downward facing dog into low lunge. From downward facing dog, bring your right foot forward and scoot it up between your hands. If you can’t do this in one movement, bring it as far forward as you can and then move it the rest of the way until the foot is just between your hands.
The right knee should be lined up so it is placed over the heel. Be careful to keep the knee in line with the heel. Moving the knee too far forward can result in knee injury, which is painful. The left knee should be placed on the mat and the lower leg resting on your mat.
When your legs are positioned and you feel stable in the pose, bring your torso up straight. Bring the arms to the sides and raise them overhead toward the sky and look forward. Lift your chest and relax your shoulders.
Gently gaze up toward the sky and continue lifting your arms straight up. Take a breath or two in the pose. If looking up causes strain to the neck or causes you to wobble in the pose, you can continue to look forward.
To move out of the pose, on the exhalation breath, bring the hands back to the floor. Step back and return to downward facing dog. You will then repeat the entire sequence on the left side of the body, by bringing the left foot forward between the hands and repeating the pose for balance.
There are several modifications that can be used for this asana. If you are unable to maintain balance in the full pose, there are a few things you can do. For example, you can place the hands on the knee that is in front, rather than raising the arms above your head.
If you want to lift your arms, but need help with balance, you can move your mat up to the wall. Use the wall for support and bring the toes of the front foot up to the wall. For even more help with balance, raise your arms and put your fingers on the wall.