KneelingBackbend
Low Crescent Lunge Pose
Anjaneyasana
A low lunge with the back knee on the floor and arms raised overhead, arching gently into a backbend to stretch the hip flexors and open the chest.
- ·Stretches hip flexors
- ·Opens hips
- ·Opens the chest
Instructions
- 1From Downward-Facing Dog, step your right foot forward between your hands, aligning the right knee over the right ankle.
- 2Lower your left knee to the mat and untuck the left toes, resting the top of the foot on the floor.
- 3On an inhale, lift your torso upright and raise both arms alongside your ears, palms facing each other.
- 4Draw your tailbone down toward the mat to lengthen the lumbar spine and release tension in the hip flexors.
- 5Soften the back of the neck and gaze forward or slightly upward, broadening across the collarbones.
- 6Hold for 5 breaths, then release the hands to the mat and step back to Downward Dog before switching sides.
Contraindications & precautions
- ⚠Knee injury or chronic knee pain — place a folded blanket under the back knee and avoid pressing the kneecap directly into the mat.
- ⚠Hip flexor or groin strain — reduce the depth of the lunge and avoid any sharp pain in the inner thigh or groin.
- ⚠Ankle instability — ensure the front ankle is directly under the knee and use blocks under the hands if needed for support.
