Anjaneyasana (Low lunge pose) Steps , Benefits amd Precautions


Low lunge pose (Anjaneyasana)

Low lunge or the anjaneyasana is a beginner’s pose. It’s full body stretching yogasana. The preparatory poses for low lunge pose are such as downward facing dog (adho mukh svanasana), wide legged forward bend (prasarita padottasana) , hero pose (virasana). Chair pose ( utkatasana). The follow up pose for low lunge are warrior 1(Virbhadrasana 1). Warrior 2 (virabhadrasana 2), high lunge (Alanasana).


  • Start the pose with downward facing dog pose (adho mukh svanasana).
  • Exhale and bring your right foot forward, between your hands.
  • Lower your left knee to the floor, sliding the foot back until you feel a nice stretch in the left hip and thigh.
  • Keep the hips low and at level with each other.
  • Inhale and lift your chest away from your thigh. Lift your arms up alongside your ears.
  • Keep your tailbone down and your belly drawn in and up.
  • Gently bend your back with your gaze to your thumb or look straight ahead.
  • Hold the pose for 5-10 seconds in the beginning.
  • To release the pose exhale and bring your hands down and step back to downward facing dog.
  • Repeat the same with other leg.


Benefits :-

  • This pose strengthen the back, leg and shoulders.
  • It stretches the thighs, hips and feet.
  • This pose is great alternative to warrior 1 pose if you have hip or knee problem.
  • It is helpful in improving balance and focus.
  • It is curable in sciatica problem.
  • It improves blood circulation.

Contradiction/ Precautions :-

  • Those who have heart problem,should not practice this pose.
  • Your front knee should be directly over the shoulder while practicing this pose.


  • It is 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.

Utkatasana (Chair pose) Steps, Benefits and Precautions


Actress Priya Mohane

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