Low Lunge Pose

Did you know that Anjaneyāsana opens not just the hips but also the emotional gateways tied to fear and insecurity?

This graceful, deep lunge is not only a key part of Moon Salutation but also balances the body’s apāna and prāṇa currents, grounding while awakening the spine.

🔹 Name & Meaning

• Sanskrit: अञ्जनेयासन (Anjaneyāsana)
• Meaning: "Anjaneya" is a matronymic of Hanumān, the son of Añjanā. This pose is named in his honor, symbolizing devotion, courage, and heart-opening grace.
• Also Called: Low Lunge Pose, Crescent Moon Pose (in the Moon Salutation context)

📜 Scriptural References

While the exact name Anjaneyāsana does not appear in classical Haṭha Yoga texts, the lunge-like posture is foundational to Vedic martial arts and is referenced in modern traditions based on classical alignment:

• Śrī Yogendra’s Yoga Āsanas (1928) lists a pose equivalent to Anjaneyāsana under lunges for therapeutic hip-opening.
• The posture aligns with warrior and devotional themes found in Hanumanasana variations, with contextual origins in epics like Rāmāyaṇa.

🧭 Step-by-Step Instructions

1️⃣ Start in a Kneeling Position or Downward Facing Dog

• If you're starting fresh, kneel on the floor with both knees and place your hands on the ground in front of you, shoulder-width apart.
• If you're coming from Downward-Facing Dog, simply exhale and go to step 2.

2️⃣ Step One Foot Forward Between the Hands

• Bend your right knee. 
• Step your right foot forward between your hands, placing it flat on the ground.
• Your right knee should be bent and directly above your ankle, forming a right angle (90°).

3️⃣ Lower the Back Knee Down

• Gently place the left knee on the floor behind you. 
• Flatten the top of your back foot onto the mat.
• Your left knee remains on the floor, slid back behind you for a gentle stretch.

4️⃣ Adjust the Hips and Align

• Gently adjust your hips so that both hip points (the bony parts at the front of your pelvis) are facing straight ahead, like headlights on a car.
• Avoid letting one hip drop or twist backward.
• This makes sure you're stretching both sides of your pelvis evenly and prevents pressure on your lower back.
• If balance is difficult, place your hands on blocks.

5️⃣ Raise the Arms Upward

• Inhale as you stretch both arms overhead, palms facing each other or touching. 
• Keep shoulders relaxed.

6️⃣ Lift the Chest and Gaze Forward

• Gently arch the upper spine and look ahead or slightly up. 
• Do not compress the lower back.

7️⃣ Breathe and Hold

• Stay for 5–8 breaths, feeling the stretch in your hip flexors, thighs, and chest.

8️⃣ Release and Switch Sides

• Bring hands down, step back, and repeat with the other leg forward.

⚠️ Contraindications & Cautions

Avoid or modify if you have:

• Knee injuries (use padding under the knee)
• Hip replacements or instability
• Lower back issues (avoid deep arching)
• Recent abdominal surgery

Modifications:

• Place yoga blocks under hands if balance is challenging.
• Use folded blanket under the back knee for comfort.
• Keep hands on hips instead of lifting if shoulders are tight.

🔄 Recommended Preparatory Practices

Breathwork Preparation:

• Nāḍī Śodhana (Alternate Nostril Breathing): Settles energy before dynamic lunge
• Dirgha Śvāsa (Three-part breath): Enhances breath awareness in expanding the chest

🌿 Benefits

📜 Textual Benefits

• The name Anjaneya links the pose to Hanumān, symbol of inner strength and service. 
• While not codified in ancient pose lists, this asana is widely adopted in modern adaptations of Moon Salutation and draws from the epic metaphors of leaping across doubt and limitation.

🧬 Interpreted Practical Benefits

✅ Opens Hip Flexors and Groin
Stretches psoas, iliacus, and quadriceps—critical for those sitting long hours.

✅ Strengthens Lower Body
Engages glutes, hamstrings, and thighs, improving joint stability.

✅ Improves Balance and Postural Awareness
By squaring the hips and lengthening the spine.

✅ Heart Opener
Encourages chest expansion, improves lung capacity, and uplifts mood.

✅ Balances Apana Vayu and Prana Vayu
Grounds through the pelvis while lifting through the spine—enhancing subtle energy flow.

✅ Emotional Benefits
Helps release fear, anxiety, and emotional tension trapped in the hip region.

🌿 Ayurvedic Connection

🌬️ Breathwork While in Anjaneyāsana

🧘‍♂️ Variations & Related Poses

📚 Summary Table