Move-It Monday~Yoga Pose:  Anjaneyasana (Low Lunge or Crescent Lunge)

This quintessential yoga pose opens the hip flexors, quads, groins, and chest.  If you have knee pain or issues, be sure to double roll your mat to cushion the knee, or place a Rat Pad, flat pillow or cushion under the knee.

Difficulty level: Easy


  • Opens the hip flexors, quads, groins, and chest
  • Lengthens the spine and side body
  • Increases flexibility and circulation

From Downward Facing Dog, inhale deeply.  Following the breath, place your right foot between your hands and lower your left knee to the floor.  Exhale and isometrically scissor your front foot and your back knee together, drawing your legs towards the midline of your body.  Stack your right knee directly over your right ankle.

If you have any knee pain in your left (lowered) knee, either cushion your knee or gently press your tucked toes into the floor, lift the knee, slide your foot back slightly, then lower your leg so that you rest more on the thigh than the knee.  Lay your left toes flat on the mat.

Root all 4 corners of your front foot into the mat while pressing the toenails of your left foot into the floor for stability.  Draw your hands to your right knee and gauge your stability.  On an exhale, make your tailbone heavy.  Inhale, lifting your chest by lengthening your spine, raising your arms over your head.

You may deepen the stretch by shifting your weight forward, drawing your hips toward the front of your mat.  As a general rule in yoga, the front knee should not extend past the ankle; however, your back leg provides stability in this pose, so feel free to enjoy the stretch!

If you wish to add the backbend, inhale deeply, lifting your torso and pressing through the crown of your head.  On an exhale, scoop your heart with your shoulder blades, draw your arms slightly past your shoulders, and lift your gaze (keep your neck neutral or ears in line with the arms to safeguard your neck).

To come out of the pose, inhale and draw back to a neutral position with the right knee over the right ankle.  Exhale and sweep your arms down so that the hands frame the feet on the mat.  Tuck your back toes, lift the left knee, stretch your right leg back to a plank position.  On an exhale, press back to Down Dog.

Take 2 breaths and repeat on the other side.

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