Chapters (9)

How to do Low Lunge Pose | Anjaneyasana #yoga #mobility #yogapostures

Yoga by Katy · 2:41

In this practice

Key teachings

Correct anatomical alignment for safety and effectiveness in poses
Importance of core and glute engagement for stability and support
Listening to your body to find appropriate depth and avoid injury

Ideal for

Beginners learning foundational yoga poses
Practitioners seeking to refine their low lunge alignment
Individuals looking to improve hip and leg flexibility

Lesson

Instructions

Let’s build up and do low lunge pose or Anjaneyasana. It’s is a staple in most yoga flows but it needs to be done correctly to get the full benefits. Enjoy this yoga pose that stretches the hips, glutes, and quads.

Yoga on my friend! 🩷

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Welcome and thank you for sharing part of your day with me. My mission at Yoga by Katy is to provide thoughtful useful practices that focus on listening to your body and your heart. Yoga is for all. Yoga is for good. Let’s be well together.

💕Hello, I’m Katy. If the heart is right, all will be well. I invite EVERYONE to practice and move with me because movement and wellness matters. I’m a registered yoga teacher with the Yoga Alliance for 500 (RYT500) hours of training, and E-RYT200, YACEP, and I am also a registered prenatal yoga teacher with the Yoga Alliance (RPYT). Yoga found me when I needed it the most, and I will be forever grateful. I have been practicing and teaching for a decade. Yoga helps me find peace. I would like to share my practice with you. I am a wife, mother of four, and a pharmacist. I offer thoughtful and safe practices with purpose that focus on listening to your body and your heart. Please join me, whether it is prenatal class, a 10 minute shoulder class, an hour long flow, or a short how to video or a yin class. Let us take care of ourselves and feel better for our present selves and our future selves. Let’s move, feel better, and share the practice-on and off the mat. Thank you for showing up.

Yoga is for Good.💕

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@yogabykaty

Steps

Low Lunge Pose (Anjaneyasana) setup and execution
Core and glute activation for spinal support
Modification for Half Hanuman Pose (Ardha Hanumanasana)

Benefits

Stretches hips, glutes, and quadriceps
Strengthens the legs and builds lower body stability
Opens the hips and improves flexibility
Supports the low back when performed with correct engagement
Prepares the body for more advanced poses like High Lunge and Warrior variations

Crescent Lunge Asana Ama Anjaneyasana High Lunge

Transcript

All right. So, we're going to do a pose today. Let's talk about low lunge or anjen asa. Um, low crescent lunge pose. So, let's just do it together. Let's build it up and do it. So, you can either do this from tabletop or you can do it from downward facing dog or a muka, your choice. Okay. So, if we're doing this from tabletop, what you want to do is make sure first your knees are under your hips, your wrists are under your shoulders. Pick up your right foot, and just land it in between your hands. Okay? So, your right knee is over your ankle. It's not it's not past it. It can be behind it if you need it to be. Okay. And then from here, I like to tuck my left toes and then walk that back leg down a little bit just to get a little bit deeper into the hips. Okay. Now, before we rise up, let's kind of imagine we're bringing everything in. So, we're engaging our abdomen, our core. Your hip points are coming towards each other. Your low belly, belly buttons to your spine. Okay. So, we're really sinking into this front leg. Okay. All right. So, what you want to do is engage your glutes here. Okay. Pull your low belly in. You can reach your arms up. All right. If you want, you can take it to a little bit of a back bend. So, your heart center is going to go up. But only do that if you've engaged your glutes and your core, your low belly, okay? For support. Cuz otherwise, we'll dump into our low back and it's going to take a lot of that weight and we don't want to do that. We want to support it. Okay? Reach your arms up and drop your shoulders down. Okay. Breathe here. Can sink a little bit deeper if you want to your hip. This is great to strengthen the legs. Great to open up the hips. It's a great uh prep pose for a lot of other poses we do like um high lunge, warrior 1, warrior 2, even warrior 3. All right, you can bring it down. And then I always like to add a little extra bonus to the back of the calves and the hamstrings here. And bring my bum back and come to a half hanaman or half monkey pose with a little toe stretch. A little extra goodness. And then you do the other side. Okay, that's anjana. See you.

Practice summary

Level: all levels
Duration: 3 minutes
Equipment: yoga mat
Target areas: hipsglutesquadricepscorehamstrings
Energy: balancing

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