Anjaneyasana — Low Lunge Pose

BeginnerPsoas & Hip Flexors Lumbar DecompressionGentle

45s

A deep lunge that lengthens the psoas and hip flexors while stabilizing the lumbar spine — an ideal warm-up before deeper backbends.

Focus: Hip-flexor lengtheningEquipment: None

How to perform

From a downward-dog or tabletop base, step one foot forward between the hands. Lower the back knee to the mat and untuck the toes. Sink the hips forward and down, keeping the front knee stacked over the ankle. Lift the torso tall; optionally raise the arms overhead. Hold, then switch sides.

Breathing

Inhale to lengthen the spine and lift the chest; exhale to sink the hips deeper and soften the front of the back hip.

Benefits

Lengthens the psoas and hip flexors, opens the chest, and stabilizes the lumbar spine prior to deeper backbending.

Anatomical focus

Psoas MajorIliacusRectus FemorisQuadriceps

Engage the rear glute to trigger reciprocal inhibition of the psoas; sink hips forward and down to lengthen the front-body.

Precautions

Keep the front knee aligned over the ankle. Pad the back knee if sensitive. Avoid sinking past your edge.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.