Anjaneyasana or crescent moon pose is nice to your decrease physique. However it’ll solely strengthen your legs in case you do it proper. Comply with these steps and revel in its well being advantages.
On this planet of power coaching, lunges have gained reputation for his or her potential to make the hips, legs, and again sturdy. They’re additionally nice for enhancing mobility in addition to stability. The fascinating factor about this train is that you could additionally do them throughout your yoga class. A barely difficult model of this train goes by the identify anjaneyasana in Yoga. It’s generally known as the low lunge pose or crescent moon pose. On this pose, your entrance knee can be bent at a 90-degree angle whereas your again leg can be prolonged behind you, and your arms can be raised overhead. It’s significantly good to your decrease physique, because it stretches the tight muscular tissues in that portion.
What’s anjaneyasana?
Anjaneyasana, also referred to as the low lunge pose or crescent moon pose, is a dynamic yoga posture that gives quite a few well being advantages. “This pose entails a deep stretch of the hips and legs whereas concurrently selling stability, coordination, and psychological focus,” says health coach Dr Mickey Mehta. The Low Lunge Pose is usually used as a preparatory posture for deeper stretches or a complicated pose like hanumanasana or the monkey pose.
Listed below are the muscular tissues stretched within the crescent moon pose:
- It stretches the hip flexors, quadriceps, and hamstrings, with further consideration to biceps femoris, which is the muscle behind the thigh.
- The glutes, and particularly the gluteus maximus, are stimulated.
- There may be additionally a really delicate stretch alongside the chest and shoulders (pectoralis main, deltoids) and even higher again.
What are the advantages of anjaneyasana?
1. Strengthens decrease physique
Anjaneyasana helps to stretch many muscular tissues such because the quadriceps, hamstrings, and glutes, which in flip strengthens the legs. Lunges, together with low lunge, can tone the hips, glutes, and thighs, in response to analysis printed within the Journal Of Human Kinetics in 2018.
2. Coronary heart-opening pose
“Crescent moon pose is taken into account a heart-opening pose as a result of it stretches the chest and shoulders, which reduces pressure and makes you sit up,” says the knowledgeable. This makes you increase your chest and opens up your lungs for enlargement.
3. Improves coordination and stability
Yoga, normally, is understood to enhance bodily stability in individuals. A 2016 examine, printed in Age And Ageing, confirmed that yoga will help in enchancment in stability in individuals aged greater than 60. Anjaneyasana focuses on enhancing focus and stability. The focus wanted to carry the posture helps to strengthen the body-mind connection. “It is a good pose to reinforce each bodily in addition to psychological stability,” says Dr Mehta.
4. Prepares for deeper stretches
It may be used as a previous pose to extra complicated positions like hanumanasana (monkey pose) or eka pada rajakapotasana (one-legged king pigeon pose). This helps to open up the hips and thighs, permitting for a smoother transition into deeper stretches.
5. Reduction from sciatic nerve ache
Performing the crescent moon pose will help to stretch the muscular tissues across the sciatic nerve gently, significantly on the hip degree. “This helps to launch any pressure or ache that would outcome from the tightening or compression of the sciatic nerve,” says Dr Mehta.
6. Could also be good for digestion
Wind-Relieving Pose is among the well-liked asanas to enhance your intestine well being. If you’re on the lookout for a yoga pose to enhance digestion, it’s also possible to strive the crescent moon pose. Whereas doing the low lunge pose, your belly muscular tissues get stimulates which helps to enhance digestion.
do anjaneyasana?
- Assume the excessive lunge place by having your proper foot ahead and the left leg straight backward.
- Let your left knee attain near the ground, together with your proper knee staying over your proper ankle.
- Have interaction your core, elongate the backbone, broaden your chest and hold your shoulders relaxed.
- Stand together with your arms raised overhead and your palms going through one another whereas wanting ahead or barely up.
- Maintain the pose for five to 10 breaths then change to the opposite aspect.

Variations of anjaneyasana
- Anjaneyasana with knee carry: As a substitute of reducing your again knee, hold it barely lifted to cut back knee pressure.
- Anjaneyasana with strap: Add a strap below your entrance foot for a deeper stretch within the hip and thigh.
- Anjaneyasana with ahead bend: Transfer ahead to the touch your arms to the bottom and create a extra intense stretch within the again leg and hip.
- Twisting anjaneyasana: Twist your torso to at least one aspect and hold your hips going through entrance for deep stretching within the backbone and hips.
- Anjaneyasana with wall assist: Start going through a wall by leaning towards the wall for stabilising your physique, transfer backward slowly after which attempt to deliver your again leg up for stability.
Who ought to keep away from anjaneyasana?
- These with knee accidents ought to keep away from deep knee bends or modify this pose by holding your again knee barely lifted to cut back pressure.
- Modify the crescent moon pose by holding your entrance thigh at a 90-degree angle to the bottom to forestall overextending your hip.
- Folks with again accidents ought to consider holding their backbone lengthy and keep away from deep ahead bends which will pressure their decrease again.
Anjaneyasana is extra of a foundational yoga pose that helps with bodily power, flexibility, and stability. This yoga pose can be good for enhancing focus.
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Associated FAQs
What’s the distinction between ashwa sanchalanasana and anjaneyasana?
Each ashwa sanchalanasana, the excessive lunge pose, and anjaneyasana, the low lunge pose, are comparable with their decrease physique engagements, however differ in foot alignment. The again foot is in a curled place with the toes tucked below in ashwa sanchalanasana, however the again foot’s toes are tucked in, with the knee lowered nearer to the bottom in anjaneyasana. The distinction comes all the way down to the elevated stretch depth within the hips and legs.
How lengthy must you maintain anjaneyasana?
Observe anjaneyasana for five to 10 seconds on each side. While you get snug with the pose, you may enhance the time to 30 seconds or 1 minute on either side.