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[[File:Anjaneyasana.png|thumb|right|''Anjaneyasana'']]
 
[[File:Anjaneyasana.png|thumb|right|''Anjaneyasana'']]
  
'''Anjaneyāsana is an asana'''. 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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'''Anjaneya''' is the Sanskrit word which signifies “Child of Anjani” and Anjayneya is another name for Hindi God Hanuman in Hindu Mythology. Hanuman is Ram’s associate in Ramayana. God Hanuman helped ruler Rama to get back Mata Sita from Ravana’s place called Lanka. Low Lunge Pose gets its name from the state of body frames amid asana.
  
== 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.
 +
# 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.
 +
# 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.
 +
# 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.
 +
# 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"/>
  
*Version 1:
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==Effects==
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* 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..<ref name="Effects"/>
  
Starting from a lunge, bring down the back knee.
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==Related Asanas==
Raise the arms forwards and up.
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* [[Virabhadrasana I]]
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* [[Virabhadrasana II]]
  
*Version 2:
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==Special requisites==
 +
These are a few points of caution you must keep in mind before you do the Anjaneyasana.
 +
Avoid this asana if you have the following problems:
  
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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* High blood pressure
 +
* Knee injuries
 +
* If you have shoulder problems, avoid raising your arms above your head. You could place your hands on your thighs instead.
 +
* If you have a problem in your neck, do not look behind. Instead, set your gaze forward.
  
== Drishti ==
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==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.<ref name="Initial practice notes"/>
  
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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==References==
  
== Bandhas ==
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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>
  
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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<ref name="Initial practice notes">[http://www.yogawiz.com/yoga-poses/standing-poses/low-lunge.html "Beginers tips"]</ref>
  
== Variations ==
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<ref name="Effects">[https://www.sarvyoga.com/anjaneyasana-low-lunge-pose-steps-and-benefits/ "Benefits of Anantasana"]</ref>
  
Arm position may be on the ground as in Surya Namaskar
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</references>
Arms may be crossed in front, or bound behind the back. A twist variation is called parivṛtta anjaneyasana.
 
  
== Benefits ==
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==External Links==
 
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* [https://www.healthlogus.com/anjaneyasana-low-lunge-pose/ Anjaneyasana on healthlogus.com]
#Stretches the hip flexors namely the iliopsoas, rectus femoris and sartorius.
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* [http://www.rdduentertainment.com/anjaneyasana-low-lunge-pose-steps-benefits-amd-precautions/ Anjaneyasana on rddu entertainment.com]
#Releases tension in the rear of the hips (glutes, piriformis) which may relieve sciatica.
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* [http://www.dolittleyoga.com/pose-steps-and-benefits-of-anjaneyasana/ Anjaneyasana on dolittleyoga.com]
#Balance.
 
#Strengthens supporting muscles for the knees.
 
#Builds mental focus.
 
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]

Latest revision as of 17:44, 1 November 2018

Anjaneyasana

Anjaneya is the Sanskrit word which signifies “Child of Anjani” and Anjayneya is another name for Hindi God Hanuman in Hindu Mythology. Hanuman is Ram’s associate in Ramayana. God Hanuman helped ruler Rama to get back Mata Sita from Ravana’s place called Lanka. Low Lunge Pose gets its name from the state of body frames amid asana.

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.[1]

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..[2]

Related Asanas

Special requisites

These are a few points of caution you must keep in mind before you do the Anjaneyasana. Avoid this asana if you have the following problems:

  • High blood pressure
  • Knee injuries
  • If you have shoulder problems, avoid raising your arms above your head. You could place your hands on your thighs instead.
  • If you have a problem in your neck, do not look behind. Instead, set your gaze forward.

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.[3]

References

External Links