“), “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote, a.btn, ao-button”} }”>
Out the door? Read this article on the new Outside+ app, now available on members’ iOS devices!
>,”name”:”in-content-cta”,”type”:link”}}”>Download the app.
Low lunge (Anjaneyasana) is a popular yoga pose but it means different things to different people. Some students prefer to stay very high in Low Lunge and really get into the quads. Other students allow the hips to drop to intensify the stretch in the hips. Either way, a common mistake many people make with the Low Lunge exercise is putting pressure on the lower back.
This tends to happen when we move our hips forward and down and kind of collapse in the lower back as we try to lower down and intensify the stretch in the hip flexors. This can also happen when we take a backbend and start the movement from the lower back. This is especially the case when someone is more flexible or has Anterior pelvic tilt Maybe they don’t realize it.
What you can do is start Low Lunge Pose upwards by activating the quads and pushing down through the front foot and back knee. This creates the lift and length you need by engaging your lower abdominal muscles. Next, can you maintain this position and integrity through the pelvis even as you allow your hips to move forward and down or take a slight backbend without compromising or putting pressure on your lower back.
You don’t tuck your tailbone. It’s as if you’re lengthening your tailbone downward, making it easier to keep your pelvis in a neutral position. Then even decide to let gravity help with the stretch as you allow yourself to sink a little deeper into the pose.
How to do low lunges without straining your lower back
Once you get into the Low Lunge with one foot forward and back knee on the mat, push slightly off the ground through your front foot and back knee to engage the quads and lift yourself up a bit. This creates more space to pull the tailbone down. If it helps, you can keep the toes of your back feet tucked. You may want to keep your palm or fingertips on the mat as you settle into this pose.
Lengthen the sides of the waist as you raise your arms up. You can bring your hands to touch the overhead or not.
Look straight ahead or move your gaze up and past your thumb.
Stay lifted or push your hips up and down while keeping your quads engaged and making sure there is length and space in your lower back.
If you choose, hold this lift as you tilt your upper back into a slight backbend with the option to bend your elbows and straighten your arms. Focus on lifting more than leaning back.
