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

Anjaneyasana(Low-Lunge Pose) is an intense variation of warrior pose I. It’s a newbie degree pose carried out standing on the ground. This pose incorporates the weather of stretching, again bending, balancing, and requires the energy of the practitioner.

Stepping into the pose requires taking a leg ahead with foot on the bottom and bend the knee. The opposite knee is stored to the ground with the decrease leg resting on the bottom. The palms are raised and the pinnacle and neck are bent arching the again.

The backbend and stretching contain Mula bandha (root lock) and Uddiyana bandha (belly lock), therefore offers immense advantages to the physique.

The pose provides lots of variations that create a room for each practitioner on the market as per their potential.

Mythological That means

Ajaneyasana is known as after Lord Hanuman. He was the son of Anjani and in addition known as ‘Anjaneya.’ Lord Hanuman was a legend who has an incomparable potential, energy, and mind.

This posture additionally inculcates such qualities within the practitioner by benefitting the general well being, and therefore named so.

Ajaneyasana can also be identified by different names like low-lunge pose, and crescent moon pose. When carried out with palms on the ground it is rather like training the lunge place with reducing one leg to the bottom. Nevertheless, with the extending the palms and attaining the pose absolutely the physique mimics the crescent moon, therefore the title.

Anjaneyasana Follow Information

Precautions & Contraindications

1. Within the case of hypertension or any coronary heart illness, Anjaneyasana ought to solely be practiced beneath knowledgeable steerage.
2. Don’t carry out anjaneyasana when you’ve got an in and round decrease again, hips, hamstrings, and knees harm.
3. If in case you have a weak physique steadiness then apply this asana utilizing props given beneath.
4. If there may be any neck or shoulder difficulty, then preserve the pose wanting ahead with palms on the bent knee.
5. Keep away from its apply throughout being pregnant.

Peparatory Poses

• Solar Salutations A (Surya Namaskar A)
• Warrior Pose I (Virabhadrasana I)
• Warrior Pose II (Virabhadrasana II)
• Prolonged Triangle Pose (Utthita Trikonasana)
• Low Lunge Palms To Knee (Anjaneyasana Palms To Knee)
• Palms Certain Rising Locust Pose (Baddha Hasta Utthita Stiti Salabhasana)

Anjaneyasana Steps

1. Stand in tadasana.
2. Take a large stance separating your legs and place your palms on the hips.
3. Flip your proper toes outwards at 90 levels.
4. Rotate your higher physique in direction of your proper.
5. Bend your proper knee and carry the again heel off the ground.
6. Exhale reducing the left knee and resting the decrease leg on the ground with toes level again.
7. Inhale, increase your arms becoming a member of the palms above the pinnacle.
8. Begin leaning backward elevating the chin as excessive as attainable.
9. Stability this pose for 5-8 breaths.
10. Inhale, carry the physique to the middle.
11. Exhale, decrease palms on the hips.
12. Curl the toes of the again foot and are available up straightening each the legs.
13. Flip ahead and repeat the identical to the opposite aspect.
14. Carry your legs collectively and loosen up in tadasana.

Newbie’s ideas

Though the pose is about discovering the steadiness, nonetheless freshmen can carry out the pose in entrance of the wall. Strive it by urgent the massive toe of the entrance foot in opposition to the wall and elevating the arms to maintain the fingertips to the ground. Regularly discovering the steadiness, carry out it away from the wall.

Comply with-up Poses

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

Modifications and Props

1. Blanket – Place a folded blanket beneath the again knee somewhat than instantly resting it to the ground. That is helpful to realize the pose in case you are feeling any soreness within the knee.
2. Aerial strap – Tie a yoga strap aerially. Carry the again leg all the way down to the ground. Maintain the strap from each the palms by wrapping it across the wrist. Arch again and maintain the pose. The strap assist in sustaining steadiness.
3. Yoga block – This prop comes helpful for individuals who both have shoulder or neck points. As they don’t increase the arms and bend again, they’ll maintain their palms on the blocks by inserting every on both aspect of the leg.

Variations

• Anjaneyasana Palms To Knee- On this variation, the place of legs stays the identical. Nevertheless, the palms relaxation on the bent knee somewhat than rising above the pinnacle.

• Anjaneyasana Open twist- Retaining the best knee bend carry the best hand to the ground beside the inside ankle. Rotating and opening the chest to the left increase the left hand with fingers pointing up. Rotate the pinnacle and look in direction of the ceiling.

• Anjaneyasana Lateral Extension- If the best leg is taken just like the again leg, then place your proper hand on the stretched calf. Increase your left hand above your head along with your again bent. Maintain your eyes fastened on the ground.

• Parivrtta Anjaneyasana variation- After bringing the again leg into the ground, increase your again foot with toes pointing up. Place your various hand on the aspect of the foot to take care of the pose. One other hand is positioned on the bottom beside the respective outer thigh.
• Paschim Namaskar Anjaneyasana- Retaining the entrance knee bend and again leg laid on the ground take your palms to your again. Be a part of them in reverse prayer pose.
• Anjaneyasana triceps stretching- On this variation solely the palms’ place is modified. Each the palms are joined behind the pinnacle with fingers pointing in direction of the ground.

Anjaneyasana Advantages

1. Promotes flexibility

This pose is all about balancing and stretching your entire physique. The stretches broaden the muscle groups of the neck, shoulders, backbone, stomach, hips, and legs. This makes the physique versatile and strengthens the muscle groups.

2. Burns fats

The contraction of the muscle groups across the stomach, hips, and thighs offers toned muscle groups. It causes the tightening of the muscle groups by burning the extreme fats layer round these areas.

3. Aids in higher digestion

The involvement of the belly muscle groups within the pose stimulated the interior organs. The digestive organs viz. abdomen, liver, pancreas, and so forth. are stimulated. This helps in making the digestive system extra environment friendly.

4. Improves blood circulation

Anjaneyasana includes opening the chest and lifts the center. It enhances the movement of contemporary blood and finally enhances the circulatory system of the physique.

5. Advantages respiratory system

The ultimate posture includes the slight backbend and enlargement of the chest. This expands the lungs and will increase the respiratory capability. This improves the respiratory system and prevents bronchial asthma, bronchitis, and so forth.

6. Cures sciatica

Anjaneyasana offers a deep stretch to the backbone. This strengthens the decrease again muscle groups and the improved blood movement on this area and the nerves. This cures power decrease again ache like sciatica.

7. Maintains correct metabolism

The backbend of the pinnacle and neck stretches the neck muscle groups and stimulates the thyroid gland. It prompts the secretion of the thyroid hormones that regulate the general metabolism of the physique.

8. Develops a way of consciousness

Anjaneyasana is a balancing posture that requires mindfulness. Throwing the pinnacle backward and sustaining integrity brings a way of consciousness and improves focus.

In response to a supporting examine, anjaneyasana when carried out recurrently with different yogic workouts improves steadiness. It even cures the signs of Parkinson’s Illness.

Video