Pose of the Week – Low Lunge

The Black Swan Yoga Pose of the Week for the week of August 10th – August 7th is Low Lunge. Low lunge is an accessible pose for beginners that targets your hips to build strength and flexibility.

Sanskrit Name: Anjaneyasna

How to get into the pose:

  1. Begin in a downward facing dog. On an exhale, drive your right leg through to place your right foot in between your hands.
  2. Gently lower your left knee to the ground behind you, and untuck your back toes.
  3. Inhale and reach out and up lifting your arms up and above your head.
  4. Actively press your palms together, and allow your shoulders to sink and relax.
  5. Stack your knee above your right ankle or allow it to shoot forward and past your heel as you sink your tailbone closer towards the floor.
  6. Squeeze your legs towards your midline to build a strong foundation.
  7. Press your left hip forward and pull your right hip back to square your hips.
  8. Pinch your shoulders behind your back.
  9. Pull your belly up and in – don’t forget about your strong core!
  10. Take 5 deep breaths in the pose. Release and repeat on the other side.


  • We already mentioned that the focus of low lunge is to build strength and flexibility in your hips, but it also works your legs, shoulders, arms, and abdomen.
  • By sinking your tailbone towards the floor, you are allowing for a deep stretch into your psoas and hip muscles.
  • When you create a strong foundation in your lower body by squeezing your legs towards one another, you are building stamina and endurance in your legs.
  • As you apply force into your palms, you are working to strengthen your arms and shoulders.
  • By pulling your shoulders down, expanding your chest, and engaging your core, you are doing wonders to improve your posture.

To Deepen the Pose:

  • Take your gaze up toward the sky.
  • Keep a strong core to protect your lower back. Arch up and over to a backbend, tracing a line with your gaze towards the back of the room. Take it as deep as your body allows.
  • To take it a step further, you can also lift your left shin off the mat and reach back for your toes with your hands.