Anjaneyasana (Low Lunge)

Anjaneyasana

Ardha Hanumanasana

Utthan Pristhasana

Anjaneyasana

ahn-ja-nay-YAHS-anna

“Anjaneya” = arising from Anjana

Low Lunge

Ardha Hanumanasana

Half Monkey Pose

Also known as: Hamstring Stretch

Utthan Pristhasana

Lizard Pose

Heart of Poses

• Hip Stretch

Naming

While there are some differences among sources, the most common usage of the various names for Lunges are as follows:

Low Lunge

• Back knee down
• Hands to floor; to knee; or up

High Lunge

• Back knee lifted
• Hands to floor, to knee, or up by ears
• See Crescent Lunge

Crescent Lunge

• Back knee lifted
• Hands up by ears
• See Crescent Lunge

Runner’s Lunge

• Back knee lifted
• Hands to floor
• See Crescent Lunge
• Utthan Pristhasana (Lizard Pose)
• Back knee lifted or down
• Hands or forearms to floor inside of front foot

Notes

• Hanumanasana in its traditional form is an advanced posture. Anjaneyasana (Low Lunge) is a more accessible prep pose and alternative and is one of the few poses that beginners can safely use to deeply stretch the front thighs. (Judith Lasater)
• Utthita Parsvakonasana (Extended Side Angle Pose), Virabhadrasana I (Warrior 1 Pose), Eka Pada Rajakapotasana (One Legged Pigeon Pose), and Natarajasana (Lord of the Dance Pose) all make use of the flexibility accomplished in the Low Lunge shape. (Luke Ketterhagen)

See Also

• Asana Categories
• General Alignment Principles
• Alignment Cueing

Effects / Benefits

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Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• May be both calming and cooling and somewhat heating and energizing.

Inner Body

Inner body effects may include the following.

• Stimulates abdominal organs.
• “Massages” reproductive organs.

Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

• Opens hips and groins, stretches buttocks, hip flexors, quadriceps, and hamstrings.
• Relaxes and strengthens abductors. (B.K.S. Iyengar, Light on Yoga)
• Low Lunge also strengthens and aligns legs. (Joseph LePage, Yoga Tool Box)
• Lizard Pose provides deeper hip opening, releasing tension in hips and pelvis.
• Low Lunge is considered a great pose for athletes, including runners. It addresses the typical sources of low body soreness by releasing tension in hips and lengthening groin, quads, psoas, and hamstrings.

Therapeutic Uses*

• Digestive & Elimination Issues
• Insomnia
• Runners – balancing some of the effects of running
• Sciatica
• Stress

* This pose is often associated with positive effects related to the conditions listed. But unless trained in yoga therapy, teachers are usually advised against “prescribing” particular asanas to address specific conditions.