Top arm reaches overGaze upHand on the thighBack foot softFront foot flatLow Lunge Side Bend
Añjaneyāsana (side bend)
Read what the gnome says
Low Lunge Side Bend! In a low lunge, reach the arms up, then bend sideways away from the front leg. Hips square, front knee over the ankle. Open the side ribs. Breathe, then switch. Bendy gnome.
Works on Hip flexors · Obliques · Quadriceps
How to do it
- Step into a low lunge with the back knee on a folded blanket.
- Rest one hand on the front thigh and sweep the other arm up and over.
- Lengthen the side body, gaze up and hold; switch sides.
Common mistakes
- Don’t let the front knee pass the toes.
- Don’t collapse into the thigh.
- Don’t crunch the neck.
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.
Not medical advice. Ease off if anything feels sharp or wrong.
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