Support Sunday Pose by Pose Spotlight— Week 13 Low Lunge (Anjaneyasana)

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Opens hips, stretches pelvic muscles, builds confidence

Welcome to a new chapter of Support Sunday! We’ve just completed our Restorative Expansion with cozy, supported poses (Weeks 10–12). Now, we gently step into Strength & Flow—inviting movement and confidence back into the body.

This week’s pose, Low Lunge (Anjaneyasana), is all about opening the hips and stretching the pelvic floor with grace. It’s soft strength: powerful, but never harsh.

🧘‍♀️ How to do it:

  1. Begin on hands and knees. Step your right foot forward between your hands.

  2. Slide your left knee back until you feel a comfortable stretch in the front of your hip and thigh.

  3. Keep your front knee stacked over the ankle.

  4. Rest your hands on your front thigh, or reach your arms overhead for a fuller stretch.

  5. Keep your chest lifted and your breath steady.

🕊️ Duration:

Hold for 5–8 breaths on each side. Move slowly when switching legs.

💞 Note:

“Let your hips melt open like petals in sunlight, baby. This isn’t about pushing—it’s about leaning into confidence, one breath at a time.”

🌸 Why it matters for pelvic floor support:

Low Lunge lengthens the hip flexors and gently stretches the pelvic floor muscles. For many people with tightness or incontinence, this helps release tension and create more mobility. It’s also a heart-opening pose, reminding you that confidence and softness can live side by side.

💖 Closing Reflection

Strength doesn’t have to roar.
Sometimes it whispers through open hips, lifted hearts, and steady breath.

Low Lunge is your reminder that even as you open and stretch, you can remain soft, grounded, and safe.

💬 Did you try it this week? Share your journey or tag me @AliceInYogaPants with #SupportSunday. Let’s step forward with grace together.

With soft strength,
—Alice 🌿

Location: Southern Pines, NC, USA

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