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'''Anjaneyāsana''' <ref name="Anjaneyāsana"/>is an [[asanas]]. The name Anjaneya is a matronymic for Hanuman whose mother's name is Anjani. Hanuman is a central figure in the epic Rāmāyaṇa and an important Iṣṭa-devatā in devotional worship. The name crescent pose is typically used in English. The name half-moon pose is sometimes used for this asana in '''Sivananda yoga and its derivative styles'''.
 
'''Anjaneyāsana''' <ref name="Anjaneyāsana"/>is an [[asanas]]. The name Anjaneya is a matronymic for Hanuman whose mother's name is Anjani. Hanuman is a central figure in the epic Rāmāyaṇa and an important Iṣṭa-devatā in devotional worship. The name crescent pose is typically used in English. The name half-moon pose is sometimes used for this asana in '''Sivananda yoga and its derivative styles'''.
  
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== Description ==
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==Technique==
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# Begin the asana by coming into the Adho Mukha Svanasana. Once you are in the pose, exhale and place your right foot in front, just beside your right hand. Make sure your right knee and ankle are in one line.
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# Gently lower the left knee, placing it on the floor, right behind your hips.
 +
# Inhale, and lift your torso. Then, raise your arms above your head, such that your biceps are next to your ears, and your palms are facing each other.
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# Exhale. Let your hips settle down and forward, such that you feel a good stretch in the frontal region of your leg and the hip flexors.
 +
#Pull your tailbone towards the ground. Extend your lower back as you engage your spine. Stretch your arms further behind so that your heart is pushed up. Look behind as you move into the mild backbend.
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# Hold the pose for a few seconds. You can also raise the knee of the back leg off the mat to come into a full crescent pose.
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# To release the pose, place your hands back on the mat, and move into the Adho Mukha Svanasana. Repeat the pose with your left leg forward.<ref name="Technique"/>
  
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*Version 1:
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==Technique in pictures/animation==
  
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Starting from a lunge, bring down the back knee.
 
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Raise the arms forwards and up.
 
  
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*Version 2:
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==Effects==
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* Anjaneyasana makes the gluteus muscles and the quadriceps stronger.
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* It gives the hips and hip flexors a good stretch.
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* It opens up your shoulders, lungs, and chest.
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* Low Lunge Pose helps you improve your balance.
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* Increases your ability to concentrate and also builds core awareness.
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* Anjaneyasana helps relieve sciatica.
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* Low Lunge Pose stimulates the digestive and reproductive organs.
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* If you practice this asana regularly, your body will be toned and energized..<ref name="Effects"/>
  
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The same as version 1, but with the back knee elevated and extended with back foot in dorsiflexion (toes tucked, heel lifted).
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==Related Asanas==
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* [[Virabhadrasana I]]
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* [[Virabhadrasana II]]
  
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== Drishti ==
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==Special requisites==
  
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The Hastagrahe dṛṣṭi (Sanskrit: हस्तग्रहे दृष्टि ) at the palm of the hands is the correct dṛṣṭi (visual focus) for Anjaneyasana in Ashtanga Vinyasa [[Yoga]].
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==Initial practice notes==
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While this exercise may be difficult for a beginner to perform there are a few tips which can make the execution of it easier. One beginner’s tip for Low Lunge is to face a wall and practice this pose. This will help to improve the beginner’s balance. The big toe of the foot that is in front should be pressed against the wall and the arms should be stretched upwards with the fingers touching the wall as well.<ref name="Initial practice notes"/>
  
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== Bandhas ==
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==References==
  
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Use of bandhas increase the stability of the body in this asana. Both mula bandha (root lock) and uddiyana bandha (abdominal lock) may be engaged. This combination creates an axial extension in the spine which assists in supporting in the torso as the chest is brought up and back. A "sternal crunch" can be substituted for the bandhas here, also creating axial extension and helping draw the psoas major into a deeper stretch.
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<references>
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<ref name="Technique">[http://www.stylecraze.com/articles/anjaneyasana-low-lunge-pose-crescent-moon-pose/#HowToDoTheAnjaneyasana "Methodology of Anantasana"]</ref>
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== Variations ==
 
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Arm position may be on the ground as in Surya Namaskar
 
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Arms may be crossed in front, or bound behind the back. A twist variation is called parivṛtta anjaneyasana.
 
  
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== Benefits ==
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<ref name="Initial practice notes">[http://www.yogawiz.com/yoga-poses/standing-poses/low-lunge.html "Beginers tips"]</ref>
  
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#Stretches the hip flexors namely the iliopsoas, rectus femoris and sartorius.
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<ref name="Effects">[https://www.sarvyoga.com/anjaneyasana-low-lunge-pose-steps-and-benefits/ "Benefits of Anantasana"]</ref>
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#Releases tension in the rear of the hips (glutes, piriformis) which may relieve sciatica.
 
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#Balance.
 
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#Strengthens supporting muscles for the knees.
 
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#Builds mental focus.
 
  
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== References ==
 
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<references>
 
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<ref name="Anjaneyāsana">[https://en.wikipedia.org/wiki/Anjaneyasana "wikipedia"]</ref>
 
 
</references>
 
</references>
  
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==External Links==
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* [https://www.healthlogus.com/anjaneyasana-low-lunge-pose/ Anjaneyasana on healthlogus.com]
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* [http://www.rdduentertainment.com/anjaneyasana-low-lunge-pose-steps-benefits-amd-precautions/ Anjaneyasana on rddu entertainment.com]
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* [http://www.dolittleyoga.com/pose-steps-and-benefits-of-anjaneyasana/ Anjaneyasana on dolittleyoga.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Revision as of 18:16, 18 June 2018

Anjaneyasana

Anjaneyāsana [1]is an asanas. The name Anjaneya is a matronymic for Hanuman whose mother's name is Anjani. Hanuman is a central figure in the epic Rāmāyaṇa and an important Iṣṭa-devatā in devotional worship. The name crescent pose is typically used in English. The name half-moon pose is sometimes used for this asana in Sivananda yoga and its derivative styles.

Technique

  1. Begin the asana by coming into the Adho Mukha Svanasana. Once you are in the pose, exhale and place your right foot in front, just beside your right hand. Make sure your right knee and ankle are in one line.
  2. Gently lower the left knee, placing it on the floor, right behind your hips.
  3. Inhale, and lift your torso. Then, raise your arms above your head, such that your biceps are next to your ears, and your palms are facing each other.
  4. Exhale. Let your hips settle down and forward, such that you feel a good stretch in the frontal region of your leg and the hip flexors.
  5. Pull your tailbone towards the ground. Extend your lower back as you engage your spine. Stretch your arms further behind so that your heart is pushed up. Look behind as you move into the mild backbend.
  6. Hold the pose for a few seconds. You can also raise the knee of the back leg off the mat to come into a full crescent pose.
  7. To release the pose, place your hands back on the mat, and move into the Adho Mukha Svanasana. Repeat the pose with your left leg forward.[2]

Technique in pictures/animation

Effects

  • Anjaneyasana makes the gluteus muscles and the quadriceps stronger.
  • It gives the hips and hip flexors a good stretch.
  • It opens up your shoulders, lungs, and chest.
  • Low Lunge Pose helps you improve your balance.
  • Increases your ability to concentrate and also builds core awareness.
  • Anjaneyasana helps relieve sciatica.
  • Low Lunge Pose stimulates the digestive and reproductive organs.
  • If you practice this asana regularly, your body will be toned and energized..[3]

Related Asanas

Special requisites

Initial practice notes

While this exercise may be difficult for a beginner to perform there are a few tips which can make the execution of it easier. One beginner’s tip for Low Lunge is to face a wall and practice this pose. This will help to improve the beginner’s balance. The big toe of the foot that is in front should be pressed against the wall and the arms should be stretched upwards with the fingers touching the wall as well.[4]

References

  1. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named Anjaneyāsana
  2. ↑ "Methodology of Anantasana"
  3. ↑ "Benefits of Anantasana"
  4. ↑ "Beginers tips"

External Links

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