Anjaneyasana (Low Lunge Pose)
Etymology
Instructions
The downward-facing dog position, or AdhoMukhaSvanasana, can be used to begin Anjaneyasana, but it is the simplest. With your feet and palms supporting you, you are on the floor in this position. Making an angle with the hands and legs, the hips are straightened out.
Start in the Downward-Facing Dog position. Taking a deep breath out, step your right foot forward. Reduce your angle of flexion so that your right knee and right foot are in line.
Left lower leg supporting position on the ground, including left knee. Right now, the left thighs and groynes will feel quite stretched.
Slowly inhale while raising your torso. Raise both of your hands up over the head at the same moment. In the elevated posture, the palms are close enough to touch.
Look up while gently tilting your head back.
As long as it is comfortable for you, stay in this posture. You have two options: either hold your breath in the last position or breathe regularly and gently.
Exhale to release the position, lowering your hands to the floor, then returning to AdhoMukhaSvanasana(downward-facing dog).
Then left leg forward and repeat the same motion.
Benefits
- The hip and the muscles surrounding the hips, especially the groynes, are stretched well in Anjaneyasana.
- It makes the gluteus muscles stronger.
- It opens up the shoulders and chest.
- It enhances digestion and tones the abdominal organs.
- Concentration and mindfulness are enhanced by anjaneyasana.
- It stretches the quadriceps and hamstrings.
Limitations
- Anyone with knee or hip ailments should refrain from performing Anjaneyasana.
- Keep your hands on your thighs to practise if you have shoulder issues.
- High blood pressure sufferers should proceed with care.
Preparatory Poses
- Adhomukhaswanasana
- Veerabhadrasana 1
- Veerabhadrasana 2
- Aswasanchalanasana
Follow Up Poses