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Anjaneyasana (Low Lunge Pose): Grounded in Strength, Open to Grace

Anjaneyasana, commonly known as Low Lunge Pose, is a foundational yoga posture that embodies both grounding and expansion. It gently opens the hips and chest, strengthens the legs, and offers a beautiful sense of balance between effort and ease.

Named after Anjaneya, another name for the Hindu deity Hanuman, this pose reflects his strength, courage, and devotion — qualities we can channel in our own practice through this powerful asana.

What Is Anjaneyasana (Low Lunge Pose)?

In Sanskrit:

  • Anjaneya = Son of Anjana (Hanuman)
  • Asana = Pose
    Anjaneyasana represents the youthful energy and potential of Hanuman. Physically, it is a kneeling lunge with the arms reaching upward, encouraging both deep stretch and graceful alignment.

Other Names for This Pose

  • Low Lunge Pose
  • Crescent Moon Pose (variation with a backbend)
  • Anjaneyasana (Sanskrit name)

How to Do Anjaneyasana (Step-by-Step Instructions)

  1. Start in Downward Facing Dog (Adho Mukha Svanasana)

    • Take a few breaths to prepare and align

  2. Step your right foot forward between your hands

    • Align the right knee over the ankle

  3. Lower your left knee to the mat

    • The top of the left foot rests on the floor
    • Use padding or a folded blanket under the knee if needed

  4. Inhale and raise your torso upright

    • Stack shoulders over hips

  5. Extend your arms overhead

    • Palms can face each other or touch
    • Keep your shoulders relaxed and away from your ears

  6. Engage your core and draw the tailbone down

    • Lift through the chest and lengthen the spine

  7. Sink gently into the hips

    • Feel the stretch in the hip flexors and thighs
    • Keep the front foot grounded and the back leg active

  8. Hold for 5–10 breaths

    • Keep the gaze forward or slightly upward
    • Stay steady and breathe deeply

  9. To release

    • Lower your hands to the mat
    • Step back to Downward Facing Dog
    • Repeat on the other side

Benefits of Anjaneyasana

  • Opens the hips and hip flexors
  • Stretches thighs, groin, and hamstrings
  • Improves balance and stability
  • Expands the chest and improves posture
  • Strengthens lower body and core muscles
  • Boosts energy and combats fatigue
  • Encourages mental focus and calmness

What Not to Do (Precautions & Common Mistakes)

  • Don’t overextend the front knee. Keep it directly above the ankle
  • Avoid collapsing the lower back. Engage your core and lift through the spine
  • Support the back knee. Use cushioning if you feel pressure
  • Avoid forcing the stretch. Respect your body’s limits
  • Skip if you have a knee or groin injury unless advised by a teacher

Tips for Beginners

  • Place blocks under your hands for support before lifting the torso
  • Keep your hands on your thigh if lifting the arms is too intense
  • Warm up with gentle lunges or hip openers beforehand
  • Use a folded towel or blanket under the back knee for comfort

Anjaneyasana (Low Lunge Pose) is more than just a physical stretch — it’s a reminder of the courage and devotion within us. As you reach your arms to the sky and ground your legs into the earth, you find harmony between movement and stillness.

This pose welcomes both beginners and seasoned yogis, inviting all to stand tall in their power and move forward with grace.