Low Lunge – Anjaneyasana is an easy way to open up your iliopsoas muscle. That muscles causes a lot of back problems. There is a big chance you’ve never heard of it. Doctors, physiotherapists and so on don’t talk too much about the muscle. Partly because they don’t know how big the role of the iliopsoas plays in our daily health, partly because it’s a hard one to treat. The muscle is located partly next to the spine and partly on the inside of your pelvis. A good specialist can work on it, but it’s not a pleasure.
You can do a lot about your iliopsoas yourself. Stretching for starters. This is one of the muscles that shortens because of all the sitting we do during the day. This Low Lunge – Anjaneyasana is a good pose to stretch it. Utthita Hasta Padangustasana C (bringing one leg straight and parallel to the floor and holding it there) is a good asana to strengthen your iliopsoas.
But let’s look at stretching first. Most back bends do the trick. But back bends are hard to do. That’s why this Low Lunge – Anjaneyasana is such a nice pose. It’s easy, it fits in a yang and a yin class. I especially like it in a yin class.
How to get into Low Lunge – Anjaneyasana
- Start in Downward Facing Dog
- Step your right foot in between your hands
- Sink your left knee to the floor. You can place the top of your foot on the floor if you like
- Place both hands on your right thighs and bring your weight forward till you feel a stretch on your left thigh. In this case your knee is allowed to go passed your ankle, because the weight is on both legs
- You can stay here, either start to bend your upper body backwards a bit to increase to stretch on your iliopsoas
- Stay in this pose for 30 seconds up until 5 minutes
- Bring both hands back to the floor and step back in Downward Facing Dog
- Change sites
Benefits of Low Lunge – Anjaneyasana
- Stretches iliopsoas, quadriceps and adductors
- Releases tension in your hips
- Relieves low back pain
Contraindications of Low Lunge – Anjaneyasana
- Heart problems
Enjoy!, be safe.
Source: Light on Yoga - BKS Iyengar Key muscles of Yoga – Ray Long Ashtanga – David Swenson Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati