Anjaneyasana (AHN-jah-nay-AHS-uh-nuh), also known as Crescent Lunge Pose or monkey lung pose. It is also covered while doing the sequence of Surya namaskar.
Anjaneyasana engages the core and other muscles of the entire body to create stability and balance, and it stretches the lower and upper body.
Anjaneyasana derives from Sanskrit.
Anjaneya– Lord Hanuman, the divine character/ personality.
Asana – Pose
Anjaneyasana is a deep lunge, and in this pose, one leg places forward in kneel position and the other leg places back, and try to touch the ground with thighs, ensure toes should face the ground.
Anjaneyasana provides good stretch and strength to the hips, psoas along with quadriceps and gluteal muscles.
Together with physical benefit, Anjaneyasana focuses on the Mind to keep it calm and increase the stamina for enhancing more energy.
To begin with, Anjaneyasana do follow the practice guidelines:
Precautions and contradictions
- Refrain from performing Anjaneyasana if you’re suffering from High Blood Pressure.
- Avoid practicing Anjaeyasana if you have an injury on the shoulder and knees.
- Those having an injury on the spinal and neck do not undergo backbend position/variation.
- Do not perform this asana in case of Heart problems.
- Adho Mukha Shvanasana stretches the shoulder, hand, hamstring, and calf to prepare for the Anjaneyasana.
- Prasarita padottanasana- provide Stretch in the spine, and inner thighs also help in calm the brain.
- Supta virasana- this asana provides good stretch in the psoas, abdomen, thigh, knee, and major muscles.
- Utkatasana- it stretches the shoulder and thorax for extending the arms.
Steps to Proceed Anjaneyasana(Low Lunge)
- Start with Downward-Facing Dog (Adho Mukha Shvanasana).
- Exhale and put your right foot forward; ensure that it should be between your hands and bent on a 90-degree angle.
- Now lower your left knee and place the kneecaps on the floor.
- Stretch as much as you can draw your tailbone towards the floor with engaging other muscles.
- Inhale, stretch your arms as in Anjani mudra alongside your ears.
- Now try to bend your back and neck gradually as much you can.
- Exhale, let your hips relax, and feel the stretch.
- Stay in the position for a while.
- To pull out from the position, keep your hands on the floor for support and get back to the initial pose (downward-facing dog)
- Now Alternate the legs.
Follow Up Poses
- Virabhadrasana I
- Virabhadrasana III
While performing this pose, gradually follow the procedure. Don’t push too much pressure on your body.
At the Begining of this pose, you can start with either against the wall or press your front foot toe against the wall for proper balance.
- Having pain in the shoulder, don’t stretch your arms above your head; instead, place your hand on your front leg or in the waist.
- If you feel any pain in the knees to make it comfortable, place the blocks or blanket under the back knee.
- Those having pain or injury in necks or lower back do not try to bend it; instead, look downward.
- Place your opposite elbow to the forward bent knee and the back leg straight, resting on the ground floor.
- Come to Virbhadarasana I with raised knee and raised hands, and for feeling proper balance, try this pose with closed eyes.
- Help in Fat Burn- The stretching of the muscles eventually reduces the fat in Belly, Thighs, and Hips.
- Cure constipation- while performing this pose regularly, lowering your back leg on the ground puts pressure on the abdominal organs, which improve its function for proper digestion.
- Growth in Strength- while stretching your shoulder above the head and bending your neck and back helps to open the muscles and increase strength.
- Cure Breathing problem- while extending the chest and opening the heart towards the sky during the shoulder stretch, it helps blood circulate properly in the entire body and helps in taking a deep breath.
- Extent Flexibility- the stretching of the hips and thighs while putting the back leg on the floor and extending it helps open up the muscles and increase flexibility.
- Cure Sciatic – this pose puts stretch in the front body gradually and consistently performs this pose for healing or decreasing the sciatic pain.
Anjaneyasana is a Dynamic posture, and if you want to improve the balance and focus on daily’s hectic schedule, you should try this pose with proper precautions and guidelines.