Health Benefits of Anjaneyasana (Low Lunge Pose) Benefits And Steps

Jan 09, 2024

YogaHealth, AnjaneyasanaBenefits, LowLungePose, YogaSteps, HolisticWellness

Health Benefits of Anjaneyasana (Low Lunge Pose) Benefits And Steps

Anjaneyasana, also known as Low Lunge Pose, is a yoga pose that offers numerous health benefits. This pose is particularly beneficial for athletes, as it helps opens the hips and lung capacity. The pose can also enhance flexibility and focus.

Show a person performing Anjaneyasana (Low Lunge Pose) outdoors with the sun shining brightly in the background. The person's front knee is bent at a 90-degree angle, and their back leg is fully extended behind them with the toes grounded on the mat. Their arms are raised overhead with palms facing each other. The person has a serene expression on their face, indicating a sense of peace and balance. The surroundings are lush green with trees and fresh grass.

Key Takeaways:

  • Anjaneyasana, or Low Lunge Pose, provides various health benefits.

  • Athletes can benefit from Anjaneyasana as it reduces lower-body soreness.

  • The pose improves flexibility and mental focus.

  • Regular practice of Anjaneyasana can enhance posture and stability.

  • It is essential to maintain proper alignment while performing Anjaneyasana.

Infographics of Anjaneyasana (Low Lunge Pose)

How to Perform Anjaneyasana

To perform Anjaneyasana or Low Lunge Pose, follow these steps:

1. Stand in Tadasana. Do a few breaths and then roll the shoulders forward and back to achieve flexibility. Stand in a straight line with the spine straight with relaxed shoulders and a your chin in line with the floor. Be aware of your firmly planted feet and feet lined up next to each other. Your legs should be straight. While keeping the arms resting on the sides and in the middle of your body, you can feel the power in the calves feet as well as the muscles in the lower legs. 

2. Breathe Inhale, and raise your arms above them, parallel with one opposite. Relax your upper body to the side to perform Hasta Uttanasana. Be careful that you should not jerk or do too much arching and bend. In doing so, we move the abdomen forward, and can cause injury to the neck and lower back. 

3. You should symmetrically bend your lower body from your waist to your head, while maintaining the core's strength. Exhale and then take an forward bend for standing forward fold pose (Uttanasana). When you bend forward, remember to lengthen the spine, and bend to the lower back. Do not slouch or slump the back, and bend towards the mid-back. 

4. Maintaining the core's strength, place your palms on the sides of your foot. Let the head hang completely and free. Straighten the legs starting at the ankles and calf muscles and hamstrings, to at the rear of your buttocks. The hips must be aligned so that the tailbone is pointed upwards. 

5. Now inhale and maintain your hands on the ground. Retract your right leg and place it in the ground to the maximum distance you are able to get. That's how an athlete should appear prior to beginning to run. Put your knees on the floor. The toes must be turned to the side and your feet firmly seated on the floor. 

6. The left leg should be folded and the feet flat on the mat. The left leg should be placed at 90 degrees, which means that the left chin, ankle as well as knee must be on a straight direction while keeping the left hip parallel to the floor. Make sure not to move the knee forward on the left side because it can cause injury to. 

In this low lunge, which is a Crescent Pose Variation Knee on the Floor (Ashwa Sanchalanasana) pose you will find your body placed in a slanting pose with shoulders pulled back, hands on the floor and the neck lifted slightly. The practitioner is looking towards the sky, not downwards. The spine is in a relaxed state while your chest expands. 

7. Continue to breathe in this posture. Inhale then exhale and feel the stretch on your muscle groups of the hamstrings and the spine. Also, notice the abdomen's pressure pressing on the left leg that is folded. You should stay here for around 4 - 6 breaths. Concentrate your attention on the muscles in your thighs and your gluteus maxus muscles. 

8. Inhale, then lift your arms over the head. Extend it smoothly beyond your armpits. Then make a backbend according to your ability. The palms should be aligned in the Namaskara mudra, then take an incline to your neck and look at the Namaskar Mudra. Keep breathing in this final posture in the Crescent low lunge Pose (Anjaneyasana). 

9. Every time you exhale, try to lower the hips, keeping the 90-degree angle of your left leg. Spread your arms out and be aware of the backbend. To complete the flow, exhale inhale then move the right leg back towards the left leg, then exhale. 

10. Go to Standing Forward Fold Pose. Now go back to Tadasana. Do a few deep breaths. Repetition the exercise with the left leg inwards, fully extended, and putting your knees on the mat. Follow the same steps as on the right side. 

11. Hold your Crescent Lunge Pose (Anjaneyasana) for about 4-6 breaths. Release by re-aligning to the Standing forward fold pose Then follow with Tadasana. 

Repeat this four to five times, depending on your capacity. 

After that, to relax into a standing position, you can align yourself in the Three Part Breath Mountain Pose (Dirga Pranayama Tadasana)."Anjaneyasana helps stretch and strengthen the lower body while improving flexibility and focus."This yoga pose, also known as Low Lunge Pose, is a great way to open up the hips, stretch the thighs, and engage the core muscles. 

Performing Anjaneyasana regularly can enhance your overall yoga practice and bring a sense of stability and balance to your body and mind.

Benefits of Anjaneyasana:

Here are some benefits of practicing Anjaneyasana:

  • Stretches the hip flexors, quads, and hamstrings.

  • Strengthens the legs, knees, and core.

  • Improves balance and stability.

  • Enhances focus and concentration.

  • Opens up the chest and shoulders.

  • Relieves tension and tightness in the lower body.

Muscles Targeted in Anjaneyasana

Muscles Benefits
Quadriceps Strengthens and stretches the front of the thighs.
Hamstrings Provides a deep stretch to the back of the thighs.
Hip Flexors Opens up the hip flexor muscles, improving flexibility.
Core Muscles Engages and strengthens the abdominal muscles.

Types of Anjaneyasana Variations

Anjaneyasana, also known as the Low Lunge Pose, offers a wide range of variations that can be incorporated into your yoga practice. Each variation provides a unique experience and targets different muscles, allowing you to customize and enhance your practice. Here are some popular variations of Anjaneyasana:

1. Low Lunge

The Low Lunge variation of Anjaneyasana focuses on stretching the hip flexors and quadriceps while opening the chest and shoulders. This variation is accessible for practitioners of all levels and can be modified to suit individual flexibility.

2. Prayer Low Lunge

In the Prayer Low Lunge variation, the hands are brought together in prayer position at the heart center. This variation enhances balance and stability while deepening the stretch in the hips, thighs, and groin.

3. High Lunge

The High Lunge variation of Anjaneyasana involves lifting the torso upright with the arms stretched overhead. This variation strengthens the legs, activates the core, and improves balance and stability.

4. Binding Low Lunge

In the Binding Low Lunge variation, the hands are clasped behind the back, creating a bind. This variation enhances shoulder flexibility and deepens the stretch in the chest, shoulders, and hips.

5. Revolved Low Lunge

Revolved Low Lunge involves twisting the torso towards the front leg, creating a spinal twist. This variation improves spinal mobility, stimulates digestion, and energizes the body.

6. Dragonfly Low Lunge

The Dragonfly Low Lunge variation adds an extra challenge by extending the front leg to the side, resembling a dragonfly's wings. This variation engages the inner thighs and hips, enhances balance, and improves hip flexibility.

By exploring these variations, you can discover new sensations and benefits in your Anjaneyasana practice, while targeting specific muscle groups. Remember to listen to your body and choose the variations that feel comfortable and safe for you.

Comparison of Anjaneyasana Variations

Anjaneyasana Variation Focused body parts Benefits
Low Lunge Hip Flexors, Quadriceps, Chest, Shoulders Stretching, Opening, Balance
Prayer Low Lunge Hip Flexors, Thighs, Groin Balance, Stability, Deep Stretch
High Lunge Leg Strength, Core Activation, Balance Strength Building, Stability
Binding Low Lunge Chest, Shoulders, Hips Shoulder Flexibility, Chest Opening
Revolved Low Lunge Spinal Twist, Digestion Spine Mobility, Energizing
Dragonfly Low Lunge Inner Thighs, Hips, Balance Balance, Flexibility

Also Read: What are the Benefits of Ardha Chandrasana (Half Moon Pose)? Ardha Chandrasana step by step Guide

Health Benefits of Anjaneyasana

Anjaneyasana, also known as Low Lunge Pose, offers a wide range of health benefits that contribute to overall well-being. This yoga pose effectively releases tension in the hips, providing relief from tightness and discomfort. By stretching the hamstrings, quads, and groin, Anjaneyasana improves flexibility and increases the range of motion in these muscle groups.

The pose also strengthens the knees, making it beneficial for individuals recovering from knee injuries or looking to prevent knee-related issues. Through its emphasis on balance and stability, Anjaneyasana helps cultivate a stronger physical foundation.

Additionally, practicing Anjaneyasana promotes mental focus and concentration. By incorporating controlled breathing techniques, individuals can enhance their mindfulness and deepen their mind-body connection during this pose.

Improved posture is another significant health benefit of Anjaneyasana. Regular practice can strengthen the back muscles and align the spine, which can alleviate posture-related discomfort and reduce the risk of developing chronic back pain.

Furthermore, Anjaneyasana serves as an effective preparatory pose for other yoga asanas, preparing the body for deeper stretches and more complex postures. Its grounding effect helps individuals connect with the present moment and create a sense of tranquility.

  • Release of tension in the hips

  • Improved flexibility in the hamstrings, quads, and groin

  • Strengthening of the knees

  • Enhanced mental focus and concentration

  • Improved posture

  • Preparation for other yoga poses

  • Creation of a grounding effect

By regularly incorporating Anjaneyasana into your yoga practice, you can experience these transformative health benefits and improve your overall physical and mental well-being.

Modifications and Safety Precautions for Anjaneyasana

While Anjaneyasana is a beneficial yoga pose, it's important to practice it with caution and make necessary modifications based on your individual needs and abilities. By making appropriate adjustments, you can ensure a safe and comfortable practice. Here are some modifications and precautions to consider:

Modifications for Anjaneyasana

1. Using blocks or a chair for support: If you have difficulty reaching the floor or maintaining balance, using blocks or a chair can provide the necessary support. Place the props under your hands to bring the floor closer to you.

2. Bending the back leg instead of lifting it: If you experience discomfort or strain in your back leg when lifting it off the floor, you can keep the knee of the back leg on the ground. This modification helps to reduce pressure on the knee joint while still providing a stretch to the hip flexors.

3. Supporting the front thigh with hands instead of lifting the arms overhead: If you have limited shoulder mobility or find it challenging to lift your arms overhead, you can simply keep your hands on your front thigh. This modification still allows you to engage the muscles and stretch the hip flexors.

4. Shortening the stance: If you feel any tightness or discomfort in your legs or hips while performing Anjaneyasana, you can shorten the distance between your front and back leg. This modification reduces the intensity of the stretch and makes the pose more accessible.

Safety Precautions for Anjaneyasana

  • If you have knee or hip injuries, consult with a qualified yoga instructor or healthcare professional before attempting Anjaneyasana. They can provide personalized guidance on modifying the pose to suit your specific needs.

  • If you have lower back disc problems, it's important to engage the core and maintain proper alignment throughout the pose. Avoid overarching the lower back or sinking into the hips, as this can exacerbate the issue. If necessary, perform the pose under the supervision of an experienced instructor.

  • If you have difficulties with balance, perform Anjaneyasana near a wall or use a chair for support. This will help provide stability and prevent falls or any undue stress on the joints.

  • Always listen to your body and avoid any movements that cause pain or discomfort. If you experience sharp or intense pain during Anjaneyasana, come out of the pose and seek guidance from a qualified professional.

By incorporating these modifications and adhering to safety precautions, you can practice Anjaneyasana in a way that benefits your body and promotes overall well-being.

Incorporating Anjaneyasana Into Your Yoga Practice

Anjaneyasana, also known as Low Lunge Pose, can be seamlessly integrated into your yoga practice, either as a warm-up pose or as part of a sequence. This versatile pose offers various benefits and can be followed by other asanas that target and utilize open hips, effectively preparing the body for more challenging postures.

By incorporating Anjaneyasana into your routine, you can enhance your overall practice and experience transformative effects. Below are some ways to integrate this pose into your yoga sessions:

1. Warm-up Pose

Begin your practice with Anjaneyasana to gently activate and warm up your legs, hips, and spine. This pose will help increase blood flow, improve flexibility, and set the tone for a focused and grounded practice.

2. Sequence Component

Include Anjaneyasana in your yoga sequences to effectively stretch and strengthen your entire body. This pose can serve as a foundational element and seamlessly transition you into other postures that build upon the open hips and engaged core offered by Anjaneyasana.

3. Variations

Explore different variations of Anjaneyasana to add variety and target specific muscle groups. By incorporating variations such as Prayer Low Lunge, Binding Low Lunge, or Revolved Low Lunge, you can enhance your practice and deepen your connection with your body.

Remember to listen to your body, honor your limits, and modify the pose as needed. Adapting Anjaneyasana to your individual needs and preferences will ensure a safe and beneficial practice.

Integrating Anjaneyasana into your yoga practice can bring a multitude of benefits to both your physical and mental well-being. Whether used as a warm-up pose, incorporated into a sequence, or explored through variations, this powerful posture can contribute to an elevated practice and a deeper mind-body connection.

The Significance of Anjaneyasana or Crescent Moon Pose

Anjaneyasana (Crescent low lunge pose) was named for Hanuman's mother, Anjani. According to mythology Anjani's son is thus famed as Anjaneya. He is a god of great power who is a warrior of immense strength and this pose possesses the same strength and power when done correctly.

The kneeling hip opener as well as the heart opener pose often referred to as the Crescent Moon Pose because of the way that the body appears - the rear of the body appears like a crescent moon when it is in its final position.

Also Read: Astavakrasana - How to do Eight-Angle Pose (Astavakrasana) and Its Benefits


Anjaneyasana, also known as Low Lunge Pose, is a highly beneficial yoga posture that offers a wide range of health advantages. By incorporating this pose into your yoga practice, you can experience significant improvements in your physical and mental well-being.

One of the key benefits of Anjaneyasana is its ability to stretch and strengthen various muscle groups in the body. The pose targets the hip flexors, quadriceps, hamstrings, and groin, helping to alleviate tightness and improve flexibility. Additionally, it enhances focus and concentration, allowing you to cultivate a deeper connection between mind and body.

Another notable advantage of Anjaneyasana is its ability to promote good posture and balance. By engaging the core muscles and refining alignment, this pose helps to correct postural imbalances and develop stability. Whether you are a beginner or an advanced practitioner, Anjaneyasana can be modified to suit your individual needs and fitness level.

In summary, Anjaneyasana is a powerful yoga pose that provides a multitude of physical and mental benefits. Regular practice of this pose can contribute to increased flexibility, improved posture, and enhanced focus. So, embrace the transformative effects of Anjaneyasana and witness the positive impact it brings to your overall well-being.

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Frequently Asked Questions

Anjaneyasana, also known as Low Lunge Pose, offers numerous health benefits. It helps releives lower-body stiffness and tightness, enhances flexibility and focus, strengthens the knees, improves posture, and builds balance and stability.

There are several variations of Anjaneyasana, including Low Lunge, Prayer Low Lunge, High Lunge, Binding Low Lunge, Revolved Low Lunge, and Dragonfly Low Lunge. Each variation targets different muscles and provides a unique experience.

Anjaneyasana releases tension in the hips, stretches the hamstrings, quads, and groin, and builds mental focus. It also strengthens the knees, improves posture, prepares the body for other yoga poses, and creates a grounding effect.

Yes, you can modify Anjaneyasana by using blocks or a chair for support, bending the back leg instead of lifting it, supporting the front thigh with hands instead of lifting the arms overhead, and shortening the stance if needed. Take precautions if you have knee or hip injuries, lower back disc problems, or difficulties with balance. Always listen to your body and avoid any movements that cause pain or discomfort.

Anjaneyasana can be integrated into your yoga practice as a warm-up pose or as part of a sequence. It can be followed by other poses that utilize open hips and prepare the body for more challenging postures. You can also incorporate variations of Anjaneyasana to add variety and target different muscle groups.

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