Hips and lower back
9 Low Lunge variations, from gentlest to strongest
Also called anjaneyasana, kneeling lunge, hip flexor lunge.
The library's main position for the front of the hip, which is the part sitting shortens. The versions differ in step length and in what your hands rest on, and both of those change how much the lower back has to supply.
Start here
The list runs from the most supported version to the most demanding. Low Lunge: Supported Chair is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Hip Mobility · 30 to 60 seconds
Low Lunge: Supported Chair
The most accessible lunge: chair support creates an upright position that opens your hip flexors with minimal demand on your spine, suitable for almost everyone.
Make it work for you: Short stance. Blanket under back knee
2 · Hip Mobility · 40 to 80 seconds
Low Lunge Twist: Hand on Thigh
Improves comfortable rotation while gently opening the front of the hip.
Make it work for you: Shorter stance. Back knee padded. Smaller twist
3 · Hip Mobility · 30 to 60 seconds
Low Lunge: Short Stance
A shorter step reduces the stretch intensity, making hip flexor opening more accessible while still delivering meaningful mobility benefits for your hips and spine.
Make it work for you: Chair support. Blocks. Blanket under back knee
4 · Hip Mobility · 30 to 60 seconds
Low Lunge: Small Range
A small, gentle rock forward and back in a kneeling lunge: enough movement to open your hip and ankle without asking for a deep, held stretch.
5 · Hip Mobility · 40 to 80 seconds
Low Lunge Twist: Classic
Improves coordinated mobility through the hips, spine and upper body.
Make it work for you: Shorter stance. Smaller twist. Hand on block
6 · Hip Mobility · 30 to 60 seconds
Low Lunge: Movement
A moving, kneeling lunge that gently prepares your hips and ankles for standing practice through controlled, repeated movement rather than one long hold.
Make it work for you: Smaller range. Shorter hold. Reduce depth
7 · Hip Mobility · 30 to 60 seconds
Low Lunge: With Blocks
Blocks under your hands raise your torso, making the lunge more comfortable and accessible while still providing valuable hip flexor opening.
Make it work for you: Short stance. Blanket under back knee
8 · Hip Mobility · 30 to 60 seconds
Low Lunge: Back Knee Padding
Padding under your back knee removes discomfort so you can hold the lunge longer, letting you benefit from a deeper, more sustained hip flexor stretch.
Make it work for you: Short stance. Blocks
9 · Hip Mobility · 30 to 60 seconds
Low Lunge: Classic
Opens your hip flexors while gently stretching the front of your hip and thigh: this is one of the most important poses for counteracting the effects of prolonged sitting.
Make it work for you: Short stance. Blocks. Chair
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.