Low lunge (hold)

Anjaneyasana

Yogaeasytimedno equipment

A lunge with the front foot flat and the front knee bent about 90 degrees over the ankle, the back knee and top of the back foot resting on the floor; the hips sink forward and the upright torso lifts with the arms straight overhead.

How to do it

1. From a lunge or Downward Dog, step the right foot forward between the hands, right knee over the right ankle.
2. Lower the left knee to the floor and untuck the toes so the top of the left foot lies flat, toes pointing straight back.
3. Shift the hips gently forward and down so the front of the left hip stretches; the right knee stays over the ankle (not past the toes).
4. Lift the torso upright and sweep the straight arms overhead beside the ears, palms facing.
5. Gaze forward or slightly up; hold, then switch sides.

Muscles worked

Supporting: quads, glutes, shoulders