Beginnerkneeling

Variations (1)

Low Lunge Pose

Anjaneyasana · आञ्जनेयासन

Also known as: Crescent Low Lunge · Anjaneyasana · Crescent Moon Pose

AnjaneyaSon of Anjana (Hanuman)·AsanaPose

Low Lunge Pose, also called Crescent Low Lunge is a classical yoga posture. Its Sanskrit name Anjaneyasana translates word-for-word as: Anjaneya (Son of Anjana (Hanuman)) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to stretch the hip flexors, strengthen the quadriceps and activate the glutes. Strengthens legs and core. Improves balance. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for prenatal and postnatal. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Hip Flexors(lengthening)
The deep muscles at the front of your hip and thigh on the back leg (iliopsoas and rectus femoris) receive a profound, sustained stretch here. This action helps to release chronic tightness often caused by prolonged sitting, which can pull on the lower back and compromise posture. As these muscles lengthen, a sense of freedom expands from the pelvis, allowing for greater mobility and an uninhibited flow of apana vayu, the grounding energy, through the lower abdomen.
Quadriceps(lengthening (back leg), strengthening (front leg))
On the back leg, the large muscles on the front of your thigh (quadriceps, particularly the rectus femoris) are actively lengthened as you deepen into the lunge, improving flexibility. Simultaneously, the quadriceps of the front leg engage powerfully to stabilize the knee and support your body weight, building strength and endurance. This dual action cultivates both flexibility and stability, bringing an intelligent balance to the legs and preparing them for dynamic movement.
Glutes(strengthening (front leg), stabilizing)
The powerful muscles in your buttocks (gluteus maximus and medius) on the front leg are actively engaged to stabilize the hip joint and support the deep flexion of the front knee. This engagement prevents undue strain on the knee and lumbar spine, creating a solid foundation for the pose. By consciously activating these muscles, we foster a sense of rootedness and power, channeling energy upwards from the earth through the legs and establishing a firm base.
Full anatomical benefits — muscles, joints, organs →

Avoid If

3

Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Bend the knees generously to protect the joint and keep the weight in the heels rather than the toes.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.

Yoga Block

Place blocks under the hands at any height to allow the spine to lengthen fully before attempting to reach the floor — prioritising posture over depth.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Forcing the hips open beyond their current range

✕Rounding the spine instead of hinging from the hips

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

8 cues

1Place padding under the knees if needed for comfort
2Align the hips directly above or behind the knees
3Keep the spine long and the chest lifted
4Press the tops of the feet or toes firmly into the floor
5Engage the core to support the lower back
6Allow the hip joints to open gradually — never force
7Hinge from the hips, leading with the chest
8Fix the gaze on a steady point (drishti) for balance

Pose Details

Pose Type

hip openerforward bendbalance

Body Focus

lower bodyhipscore

Focus Areas

flexibilitystrengthbalancebreathing

Best For

prenatalpostnatalbeginnersdesk workersathletesrunners

Yoga Styles

hathavinyasaiyengar

When to Practice

warm upsun salutationpeak pose

Position

kneeling

Practice Flow

Bharmanasana (Table top pose)

Adho Mukha Virasana (Child's Pose)

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

How to Practice

1

1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

2

2. Step your right foot forward between your hands, aligning the right knee directly over the right ankle.

3

3. Lower your left knee to the ground, ensuring the top of the left foot rests on the floor.

4

4. Inhale, and sweep your arms overhead, palms facing each other or slightly apart, broadening the chest.

5

5. Lift your chest, and gently arch your back, keeping your core engaged to protect your lower back.

4 more steps remaining

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Frequently Asked Questions

Common questions about Anjaneyasana

What is Low Lunge Pose?

Low Lunge Pose, also called Crescent Low Lunge is a classical yoga posture. Its Sanskrit name Anjaneyasana translates word-for-word as: Anjaneya (Son of Anjana (Hanuman)) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to stretch the hip flexors, strengthen the quadriceps and activate the glutes. Strengthens legs and core. Improves balance. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for prenatal and postnatal. A blanket and block can be used to make the posture more accessible and support correct alignment. Practitioners with hip injury and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Low Lunge Pose?

Stretches hip flexors and quadriceps. Strengthens legs and core. Improves balance. Opens the chest. Increases energy levels.

Who should avoid Low Lunge Pose?

Avoid this pose if you have: Knee injuries, Hip injuries, Lower back pain.

How many steps are in Low Lunge Pose?

Low Lunge Pose is practiced in 9 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

Is Low Lunge Pose suitable for beginners?

Yes, Low Lunge Pose is a beginner-friendly pose suitable for all levels.

What props are needed for Low Lunge Pose?

You may use: blanket, block. Props make the pose more accessible and comfortable.

What poses should I do before Low Lunge Pose?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.