Arms reach up, shoulders softChest tall, ribs gently inHips sink forward and downBack footArms longKnee over ankleFront foot flatLow Lunge (Crescent)
Añjaneyāsana
Read what the gnome says
Low Lunge! Front knee right over the ankle, back knee down on a soft mat. Sink the hips forward and down, lift the torso tall, arms up like a crescent moon. Ribs in, don't arch the lower back. Tuck the tailbone a little. Feel the hip stretch? That's the gnome's favorite. Breathe.
Works on Hip flexors · Quadriceps · Glutes
How to do it
- Step one foot back and lower the back knee onto a folded blanket.
- Bend the front knee over the ankle and sink the hips forward and down.
- Sweep the arms overhead, lift the chest and hold, then switch sides.
Common mistakes
- Don’t let the front knee pass the toes.
- Don’t arch the lower back to reach higher.
- Don’t press weight onto the back knee: keep a blanket under it.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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