Arrow Lunge

Last updated: December 21, 2023

What Does Arrow Lunge Mean?

Arrow Lunge is a Forrest Yoga variation of Anjaneyasana (low lunge). It builds up foot strength, releases the tops of the feet and shins and opens the hips, helping to prepare the body for deeper hip opening poses such as hanumanasana (splits).

Forrest Yoga was developed by Ana Forrest in 1982 as an adaptation and amalgamation of Hatha, Sivananda, Iyengar and Ashtanga Yoga. It is a physically powerful practice with an internal focus, combining intelligent sequencing with longer holds.

arrow lunge pose Anjaneyasana yoga asana


Yogapedia Explains Arrow Lunge

Follow these steps to practice Arrow Lunge:

  1. From downward-facing dog, step one foot between the hands. Stack the front knee above the ankle, so that the leg makes a 90-degree angle.
  2. Drop the back knee and release the toes so that the top of the foot is on the mat.
  3. Press the top of the foot into the ground until the back knee lifts. Be sure to keep the ankle straight and an even pressure across the foot.
  4. Lift and spread the toes of the front foot, whilst pressing firmly into the ball of the foot and the heel. Engage the calf, thigh, hamstring and glute of the front leg in order to support the pose.
  5. Either leave the hands on either side of the front foot for support, or lift the arms overhead for a more advanced option.

This pose should be held for at least five deep, slow breaths, but should be released if there is any instability or pressure in the back knee. If this pose feels too intense, simply drop the back knee in order to work your way up from Low Lunge to Arrow Lunge.

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