Asana of the Month:
Low Lunge (Anjaneyasana)

Low Lunge, or Anjaneyasana, is a grounding yet expansive posture that embodies the meeting point between stability and growth. With your back knee anchored to the earth and your front leg reaching forward, you create a sense of rootedness while opening through the hips, chest, and heart. This balance of foundation and lift mirrors the transition between seasons, one foot grounded in the present, the other stepping forward into what’s next. Low Lunge is also a good antidote to sitting down too much, and, according to Ann Swanson, author of Science of Yoga, lunging can help release stress and fear emotions held in the muscles around your hip flexors. That's why this pose can sometimes come with a big emotional release along with the physical stretch.

In August, Low Lunge invites us to soften into the stretch, release tension from the hips, and create space for new possibilities. The heart opening that comes with lifting the chest can feel both freeing and vulnerable — a reminder that movement forward often begins with openness and trust. Whether you practice it dynamically in a flow or hold it as a nourishing stretch, Low Lunge offers a moment to breathe deeply, expand gently, and lean into the path ahead.

✅ Key Alignment Notes

Feet & Legs

• Front knee stacked over the ankle, tracking toward the middle toes.

• Back knee rests on the mat; pad with a blanket if needed.

• To deepen the stretch, slide the back knee further behind you while keeping the hips square.

Hips & Core

• Square hips toward the front of the mat.

• Gently draw the belly in to support the spine.

• Imagine lengthening the tailbone toward the back heel.

Spine & Chest

• Lift through the sternum, keeping the shoulders soft.

• Keep a long spine — avoid overarching the lower back.

• Maintain space in the neck and throat.

Arms & Shoulders

• Hands can rest on the front thigh, reach overhead, or extend into "cactus arms."

• Roll shoulders down and back to broaden the chest.

Gaze (Drishti)

• Look forward, slightly up, or toward your thumbs if arms are overhead.

⛅ Variations and Modifications

• Tuck the back toes under for more stability or to prepare for transitioning into High Lunge.

• Place blocks under the hands for added lift and less strain.

• Keep hands on hips, at heart center, or front thigh for a gentler variation.

• For balance work, lift the back knee off the mat and engage the back leg.

• Fold a blanket under your back knee to protect sensitive knees.

🌼 Your Invitation
Low Lunge asks us to arrive fully where we are, grounded, steady, and open, while gently moving toward what’s ahead. As you explore this posture, notice the balance between support and expansion, and let it guide you through this month’s transitions with both rootedness and grace.