Anjaneyasana (Low-Lunge Pose): Steps, Variations & Benefits

Image supply: Canva

Anjaneyasana is an intense variation of the Warrior Pose I. It is a newbie's pose that’s carried out whereas standing on the ground. This pose accommodates the weather of stretching, bending again, balancing and requires the power of the practitioner.

To get into the pose, one should take one leg ahead with one foot on the ground and bend the knee. The different knee is stored on the ground with the decrease leg on the ground. The fingers are raised and the pinnacle and neck are bent again.

Bending again and stretching consists of Mula Bandha (root locking) and Uddiyana Bandha (belly locking) and thus provides monumental advantages for the physique.

The pose provides many variations that supply each practitioner an area based on their potential.

Mythological that means

Ajaneyasana is known as after Lord Hanuman. He was the son of Anjani and was also called "Anjaneya". Lord Hanuman was a legend of unparalleled potential, energy and mind.

This angle additionally imparts such traits to the practitioner by way of normal well being advantages, and is due to this fact known as so.

Ajaneyasana can be identified by different names such because the low lunge pose and the crescent moon pose. When enjoying along with your fingers on the ground, observe the lunge place by decreasing one leg to the ground. However, when one reaches out one's fingers and totally achieves the pose, the physique mimics the crescent moon, therefore the title.

Anjaneyasana train handbook

Anjaneyasana exercise guideImage supply: Canva

Precautions and Contraindications

  1. If you could have hypertension or coronary heart illness, Anjaneyasana ought to solely be used below professional steering.
  2. Do not do anjaneyasana when you’re in and round you Injury to the decrease again, hips, hamstrings, and knees.
  3. If you could have weak physique stability, observe this asana with the props given under.
  4. If there are issues with the neck or shoulder, maintain the pose upright along with your fingers on the bent knee.
  5. Avoid its observe throughout being pregnant.

Peparatory poses

  • Sun greetings A (Surya Namaskar A)
  • Warrior Pose I (Virabhadrasana I)
  • Warrior Pose II (Virabhadrasana II)
  • Extended Triangle Pose (Utthita Trikonasana)
  • Low lung fingers to the knee (Anjaneyasana fingers to the knee)
  • Hands tied hovering grasshopper pose (Baddha Hasta Utthita Stiti Salabhasana)

Anjaneyasana steps

  1. Stand in Tadasana.
  2. Assume a broad stance, parting your legs, and putting your fingers in your hips.
  3. Rotate your proper toes 90 levels outward.
  4. Rotate your torso to the proper.
  5. Bend your proper knee and carry your again heel off the ground.
  6. Exhale, decrease your left knee, and place your decrease leg on the ground along with your toes again.
  7. Inhale, elevate your arms, and bandage your palms above your head.
  8. Lean again and carry your chin as excessive as you possibly can.
  9. Balance this pose for 5-Eight breaths.
  10. Inhale, deliver the physique into the middle.
  11. Exhale, put your fingers in your hips.
  12. Curl the toes of the again foot and straighten each legs.
  13. Turn ahead and repeat on the opposite aspect.
  14. Bring your legs collectively and calm down in Tadasana.

Tips for inexperienced persons

Although the pose is about discovering stability, inexperienced persons can do the pose in entrance of the wall. Try urgent the massive toe of your forefoot towards the wall and lifting your arms to maintain your fingertips on the ground. Gradually discover the stability and transfer it away from the wall.

Follow up poses

  • Warrior Pose I (Virabhadrasana I)
  • Warrior Pose III (Virabhadrasana III)

Modifications and props

  1. Ceiling – Place a folded blanket below your again knee as an alternative of putting it immediately on the ground. This is useful for reaching the pose when you could have knee ache.
  2. Drive belt – Tie a yoga strap out of the air. Bring your again leg on the ground. Hold the strap by each fingers by wrapping it round your wrist. Arch again and maintain the pose. The belt helps keep stability.
  3. Yoga block – This prop is useful for many who have both shoulder or neck issues. Since they don't elevate their arms or lean again, they’ll preserve their fingers on the blocks by putting them on both aspect of the leg.


  • Anjaneyasana fingers to knee In this variant, the place of the legs stays the identical. However, the fingers relaxation on the bent knee as an alternative of rising above the pinnacle.
  • Paschim Namaskar Anjaneyasana- Keeping your entrance squat and again leg on the ground, put your fingers behind your again. Follow them in reverse prayer positions.
  • Anjaneyasana Open Twist- Hold the proper squat and place your proper hand on the ground subsequent to your inside ankle. By twisting and opening your chest to the left, carry your left hand up along with your fingers. Turn your head and have a look at the ceiling.
  • Anjaneyasana Lateral Extension- When taking the left leg just like the again leg, place your left hand on the straight calf. When you arch your again, elevate your proper hand above your head. Keep your eyes on the ground.
  • Parivrtta Anjaneyasana Variation- After bringing your again leg into the bottom, carry your again foot up along with your toes. Place your alternate hand on the aspect of the foot to keep up the pose. Another hand is positioned on the ground subsequent to the respective outer thigh.
  • Anjaneyasana Triceps Stretching In this variant solely the place of the fingers is modified. Both palms are joined behind the pinnacle with the fingers pointing to the bottom.

Anjaneyasana advantages

1. Promotes flexibility

This pose is about balancing and stretching the whole physique. The stretches stretch the muscular tissues of the neck, shoulders, backbone, stomach, hips, and legs. This makes the physique versatile and strengthens the muscular tissues.

2. Burns fats

The contraction of the muscular tissues across the stomach, hips, and thighs makes muscular tissues taut. It works by firming the muscular tissues by burning off the extreme layer of fats round these areas.

3. Helps with higher digestion

The involvement of the belly muscular tissues within the pose stimulated the interior organs. The digestive organs specifically. The abdomen, liver, pancreas, and so on. are stimulated. This helps in making the digestive system extra environment friendly.

4. Improves blood circulation

Anjaneyasana entails opening the chest and lifting the guts. It improves the movement of contemporary blood and in the end the physique's circulatory system.

5. Benefits respiratory system

The closing posture entails bending the chest again barely and increasing it. This expands the lungs and will increase respiration capability. This improves the airways and prevents bronchial asthma, bronchitis, and so on.

6. Heals sciatica

Anjaneyasana tightens the backbone deeply. This strengthens the decrease again muscular tissues and improves blood movement to that area and the nerves. This cures continual decrease again ache like sciatica.

7. Maintains correct metabolism

The bend of the again of the pinnacle and neck stretches the neck muscular tissues and stimulates the thyroid. It prompts the secretion of the thyroid hormones that regulate the general metabolism of the physique.

8. Develop consciousness

Anjaneyasana is a balancing posture that requires mindfulness. Tilting your head again and sustaining integrity brings a way of consciousness and improves focus.

According to a supportive examine, anjaneyasana, when accomplished frequently with different yoga workout routines, improves stability. It even cures the signs of Parkinson's illness.



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