Anjaneyasana: The Low Lunge Pose

Añjaneyāsana, the lunge, also sometimes called crescent pose, features a kneeling back-bend with the thighs moving asymmetrically towards a front split. The pose may be done on it's own, or is often found in classical style sun salutations. Some variations keep the arms down and others lift the arms up as seen in the photo of Jennifer above. The position in Sanskrit is named after Añjani, the iconic mother figure of Hanuman (hanumanasana - the splits pose).

Benefits 

• Strengthens the ankles, inner thighs, quads, glutes, back muscles (spinal erectors), pelvic floor muscles, and core muscles. If the arms are lifted it will also strengthen the back of the shoulder and the triceps.
• Stretches the ankle, hip flexors, groin muscles, and front of the torso. If the arms are lifted it also stretches the lats. 

Common Pitfalls

• If there is weakness in the inner thighs and core muscles, palace the hands on blocks on either side of the hips for support and balance help until you build the strength to hold yourself upright. 
• If there is sensitivity in the neck avoid looking up or taking the head back and instead keep the neck neutral and look forward. 
• If there are specific knee or back injuries avoid the pose, or minimize the depth of the lunge by keeping a shorter stride. 

Step by Step Instructions

1. From a table top position step your right foot forward. If your knee is sensitive, you can place a blanket under your back knee or double up your yoga mat for more cushion.
2. Place blocks on wither side of the front foot and then the hands on the block. Lift the chest and look forward. Stay here or go to #3
3. Bring your hands onto your right knee and your right knee directly over your right ankle. Stay here or go to #4
4. Inhale and raise your arms above your head, keeping the arms in line with your ears.
5. To deepen into the lunge press firmly into your feet as you allow your hips to shift forward. As you do, your left thigh comes closer to the floor. To support engagement and to avoid sinking into the joints, hug your inner thighs in towards one another (adduction of the inner thighs).
6. You may enjoy taking the upper spine into a back-bend if that feels comfortable. If you choose this option keep the chest lifting upward and core engaged to avoid sinking into the low back. 
7. Exhale to release the hands down, re-frame the front foot, and release the pose.
8. Repeat on the left side.

Hold Time
30 seconds - 2 minutes
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