Low Lunge Pose (Sanskrit: Āñjaneyāsana / अंजनेयासन)
Anjaneyasana (Āñjaneyāsana) is a standing yoga asana that powerfully utilizes the various muscle groups of our body to instill a strong sense of balance and stability into our system. The Sanskrit word, ‘Anjaneya’ means salutation or praising someone. In this asana we lift both our hands over our head holding the ‘Namaskar’ mudra, thus the name, Anjaneyasana. For the same reason, this pose is also sometimes referred to as the Salutation Pose.
Instructions for Doing the Low Lunge Pose
- Start by getting into the final position of Downward Facing Dog Pose (Adho Mukha Svanasana).
- Exhale and bring your right foot forward between your hands.
- Bend your right knee to form a 90-degree angle between your thigh and calf. Make sure your knee is in line with your heel.
- Lift the heel of your left leg off the floor and draw it forward. Make sure you keep your left leg straight.
- Now, with an inhalation, raise your upper body and to an upright position.
- Lift both your arms over your head and join your hands in the Namaskar mudra.
- Gently tilt your head upwards and gaze at your thumbs.
- Make sure your back is straight and your shoulders are properly engaged.
- Hold this position for 30 to 60 seconds breathing normally, without any jerks.
- Now to release the asana, bring your hands back to the floor to assume the Adho Mukha Svanasana position. Also, bring your right leg behind to join both your feet again.
- Repeat all the steps with your left leg now. From Adho Mukha Svanasana, bring your left leg forward this time, while keeping your right leg straight.
- Again, hold for another 30 to 60 seconds and then release the pose to relax completely.
Benefits of Doing the Anjaneyasana
- This pose stretches and tones your thighs, knees, glutes, calves, ankles, groin area, chest, shoulders, spine, and abdominal area. It activates all 5 of your vital organs at the same time.
- Anjaneyasana helps you build a strong sense of balance, flexibility, and body-mind coordination.
- It stimulates your digestive as well as reproductive organs, improving your metabolism and reproductive health.
- Regular practice of this asana helps you remain calm and stress-free. It promotes a good mood and a constant feeling of peacefulness.
Precautions
- Do not practice this asana if you have a knee, ankle, spinal, or hip injury.
- Those with high blood pressure or any other heart-related ailments should also avoid this pose.
- If you have stiffness or pain in your neck or shoulders, do not gaze upwards to focus on your thumbs. Instead, gaze at a point in front of you, without tilting your head up.