Low lunge  -Anjaneyasana

Step by step

  • Starting in Adho Mukha Svanasana / Downward Facing Dog.
  • Exhale and step the right foot forward between your hands.
  • Lower the left knee to the floor, sliding the foot back until you feel a nice stretch in the left hip and thigh. 
  • Think about keeping the hips low and level with each other.
  • Inhale, lift the chest away from the thigh, sweeping the arms up alongside your ears.
  • Tailbone down and lower belly drawn in and up.
  • Look straight ahead or come into a gentle backbend with your gaze to your thumbs.
  • On an exhale lower your hands back down and step back to Downward Facing Dog.

Beginners tips

  • You can start with keeping your hands on the floor, blocks or your hips and work on the stretch in the front thigh.
  • There can be a tendency for the hip of the right (front) leg to stick out. To help keep the hips level think about bringing the right hip back and maintain equal length in each side of the waist.
  • Read Esther Ekhart's advice about how to step forward into Lunge from Downward Dog.


  • Strengthens the back, legs and shoulders. 
  • Stretches the hips, thighs and feet.
  • Improves balance and focus.

Watch out for

  • Protect the front knee by making sure it is directly over the ankle.
  • Use a folded blanket under the back knee if it is uncomfortable to hold the position. Or double up your mat.
  • Look out for over-arching the lower back by engaging core and tilting the tailbone down to the floor.


  • A chest-opening variation is to bring the arms behind you as if pointing diagonally down to the back foot, or clasp hands behind your back.
  • Or place the hands on the lower back with the fingers facing up to the waist.