Anjaneyasana: A Complete Guide to Low Lunge Pose

Anjaneyasana is a deep low lunge with a backbend that visually resembles a crescent moon.

In many modern yoga practices, Anjaneyasana is a key component of the Surya Namaskar (Sun Salutation) sequence, representing the full expression of the lunge within the flow. This asana also serves as excellent preparation for more advanced poses, particularly Hanumanasana (the full splits).

The Story Behind the Name

The asana is named in honor of Anjani, the mother of Hanuman, the divine monkey hero from the ancient Indian epic, the Ramayana. The pose is said to embody Hanuman’s legendary leap across the ocean to the island of Lanka, creating a deep symbolic connection to devotion and strength.

Anjaneyasana

Preparatory Poses

The following asanas will help prepare your body for Anjaneyasana.

  • Virabhadrasana I (Warrior I Pose) strengthens the legs and opens the chest, improving coordination and balance.
  • Uttanasana (Standing Forward Bend) stretches the hamstrings and back.
  • Utthan Pristhasana (Lizard Pose) deeply stretches the hips and groin.
  • Ustrasana (Camel Pose) opens the chest and stretches the entire front of the body.

Benefits of Anjaneyasana

A regular practice of this pose offers comprehensive benefits for your body, mind, and energy. Anjaneyasana not only develops physical flexibility but also helps you find a deeper sense of inner balance.

Physical Benefits

  • Stretches the quadriceps and deep hip flexors.
  • Strengthens the legs, including the quads and glutes of the front leg, as well as the calf muscles.
  • Engages and strengthens the muscles that support the spine, especially in the backbend.
  • Creates a deep opening in the chest and shoulders.

Therapeutic Effects

  • Improves posture and counteracts the effects of slouching by strengthening the back.
  • Promotes deeper breathing by stretching the intercostal muscles between the ribs.
  • Can help relieve tension in the lower back.

Energetic Impact

  • Boosts energy, invigorating the body and relieving fatigue.
  • Can improve mood by encouraging a sense of openness and reducing anxiety.
  • Enhances focus and concentration, as balance is required to hold the pose steady.

Contraindications

Despite its many benefits, it's important to practice safely and listen to your body. Avoid or practice this pose with caution if you have any of the following conditions:

  • Knee, ankle, or hip injuries.
  • High blood pressure.
  • Pregnancy (practice with modifications).
Anjanasana practice

Step-by-Step Guide to Anjaneyasana

  1. Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose).
  2. On an inhale, step your right foot forward between your hands. Ensure your front knee is stacked directly over your ankle, creating a 90-degree angle.
  3. On an exhale, gently lower your left knee to the floor. Slide it back until you feel a comfortable stretch in the front of your left thigh and hip. Rest the top of your left foot on the mat.
  4. On an inhale, lift your torso upright and sweep your arms out to the sides and up overhead. Your palms can face each other or press together.
  5. Tuck your tailbone slightly to protect your lower back. Draw your shoulder blades together and lift your chest toward the sky, allowing a gentle arch in your upper back. Gaze upward toward your hands.
  6. Hold the asana for 3-5 deep breaths, or for as long as feels good.
  7. On an exhale, bring your hands back down to the floor on either side of your right foot.
  8. Step your right foot back to return to Adho Mukha Svanasana.
  9. Repeat the sequence on the other side.

Variations for All Levels

For Beginners:

  • Place your hands on yoga blocks on either side of your front foot for support.
  • Rest your hands on your front thigh instead of reaching up to improve stability.

For Advanced Practitioners:

  • Challenge your balance by practicing with your eyes closed.
  • Try a "Mermaid" variation by bending your back knee and catching the foot in the crook of your elbow, then clasping your hands behind your head.

Common Mistakes and How to Avoid Them

  • Front knee extends past the ankle.

    The fix: Widen your stance and ensure your front knee is stacked directly above your ankle to protect the joint.

  • Excessive arch in the lower back.

    The fix: Engage your core, direct your tailbone down, and focus on lifting through the chest to distribute the backbend evenly along your entire spine.

  • Hips are misaligned.

    The fix: Keep your hips squared and facing forward, with your tailbone pointing down.

  • Cranching or throwing the head back.

    The fix: Keep your neck as a natural extension of your spine. If looking up at your hands causes discomfort, gaze forward or slightly upward without compressing your neck.

Tips for Alignment and Safety

  1. Breathe steadily and calmly.
  2. Don't hesitate to use props for support.
  3. Focus on your breath to maintain concentration and awareness in the pose.
  4. Use blocks under your hands to help with stability and alignment.
  5. If you feel discomfort in your back knee, place a folded blanket or the edge of your mat under it for cushioning.

Conclusion

Anjaneyasana is a powerful asana that benefits not only your physical body but also your mental and emotional well-being. Practicing this pose will help you cultivate a stronger connection between your mind and body, building both flexibility and inner strength.

Remember: the practices of hatha yoga, asanas, and pranayamas are ultimately meant for developing the quality of human consciousness, not just the qualities of the body and mind.

Swami Satyananda Saraswati