Low Lunge - Anjaneyasana
Sometimes it is the poses we do often, or “easy” poses that we have grown comfortable with, that we need to focus on the most. Let’s take a moment to really connect with our bodies (really - in every pose, not just this one) and check in with our alignment, how deep you go into the pose is almost irrelevant and can change with each side and also from day to day, how safe you are in the pose is much more important.
Why should I do this pose?
Stretches hip flexors and opens chest, strengthens ankles and legs, can be harder to stay balanced than it looks like!
Back to the basics
Harder than it looks!
How to:
Start in Downward facing dog, (or in a tabletop position on hands and knees) and step one foot forward in between your hands and lower your back knee to the ground. Shuffle your toes forward if you need to, ensuring your ankle is stacked directly below your knee.
Lift your torso up and reach your arms, ribs and chest up as high as you can, aiming to find length through your spine. Reach up tall!
Relax any tension through your shoulders.
Push down strong through both feet and legs.
Sink hips evenly and gently forward and down until you find a beautiful stretch through the front of your hips/thigh. IMPORTANT: Protect your knees! Make sure your knee isn’t creeping past your ankle, rearrange your feet position if necessary.
Your gaze can be looking up gently towards your hands if that is comfortable, or straight ahead.
Breathe.
Common Mistakes
Knees coming past ankles/feet quick fix: shuffle your toes forward as much as you need to keep your knees safely behind your ankles.
Knees going on adventures to the sides quick fix: don’t let knees cave in or fall out to the side, focus on having toes, knees and hips all pointing straight ahead in one line.
Modifications
If you have sensitive knees use a cushion or extra padding underneath your knee for extra support.
Instead of reaching arms up you can also bring hands together in front of your chest, or onto your hips.
If you have any injuries please consult with your health professionals before beginning any new stretching/exercises. As always, stop immediately and gently come out of the pose if there is any pain or discomfort and seek advice from your healthcare professionals if any pain persists.
Do you have questions? I want to hear them!
I love talking/teaching/demonstrating all things Yoga, stretching and alignment - in fact I'm a bit obsessed! Feel free to always ask questions at the end of class, (usually you are not the only one thinking the same thing!) leave a comment, or find ways contact me here.