Yoga pose
Low Lunge is a simple kneeling lunge that opens the front of the back hip while asking the front leg to steady the shape. It is often used to prepare for standing poses, lunges and backbends.
Typical hold: 3 to 6 breaths per side
Timing: 3 steady breaths per side · 5 breaths per side · 20 to 30 seconds per side
This lunge gives many people a clear stretch through the front of the back thigh and hip, but it does not need to be deep to be useful. A shorter stance often makes it easier to balance, breathe and keep pressure out of the front knee. You can keep your hands on the floor, on blocks, or lift the torso if that feels steady.
If the stretch disappears as soon as you lift your chest, draw the front ribs in a little and think of the back thigh reaching behind you. That usually brings the work back into the front of the back hip instead of the lower back.
Place a folded blanket or doubled mat under the back knee to reduce pressure on the kneeling leg.
Put one block on each side of the front foot and rest your hands there to make more space for the chest and hamstrings.
Move the front foot a little closer to the back knee so you can keep the pelvis more neutral and the front knee better stacked.
Shift the hips back over the kneeling knee and straighten the front leg partway, keeping the hands on the floor or blocks.
Use this if a deep bend in the front knee is uncomfortable and you want a milder option for the hips and hamstrings.
Lie on your back with knees bent and feet on the floor, letting the pelvis and lower back settle.
Use this if getting down into a lunge feels like too much today or you need a floor-based reset.
Keep the same base as Low Lunge but stay more upright with hands on the front thigh for support.
Use this if you want a similar shape with less demand on the hands and a clearer lift through the torso.
From the basic shape, lift the torso and raise both arms up while keeping the front ribs from pushing forward.
Keep the back toes tucked under to add steadiness and make it easier to lift the back knee if you are moving in and out of the pose.
From Low Lunge, bring hands to prayer and rotate toward the front leg if the hips and spine are already warm.
Step out of low lunge and ease the depth or add support if sharp pain shows up in the front knee, back knee, groin, or low back. Repeated pain here is a good reason to pause and get individual guidance before continuing.
Only far enough that you feel a clear stretch at the front of the back hip or thigh without losing your breath or crunching the lower back. For many people, the shape works better when it stays a little higher than expected.
Add more padding under the knee first. You can also shorten the stance and keep some weight in your hands on blocks. If kneeling still feels sharp or bruised, choose a different shape for now.
No. Hands on the floor, blocks or the front thigh are all valid. Lifting the arms adds more balance and a bigger demand through the torso, but it is not necessary for the pose to be useful.
That usually happens when the pelvis tips forward a lot and the ribs push out. Try shortening the stance, keeping your hands lower, and gently drawing the front ribs in as the back thigh reaches away.
Either can work. Tucked toes often give more stability and make transitions easier. Untucked toes can feel softer on the foot if the top of the ankle is comfortable on the mat. Choose the version that helps you balance and breathe.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
