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POSE BREAKDOWN - LOW LUNGE (ANJAEYASANA)

 

Anjaneyasana, also known as low lunge pose, is a yoga asana that involves a deep stretch of the hip flexors, quadriceps, and groin muscles. It's named after Anjaneya, the divine hero in the Hindu epic Ramayana, who is believed to have practiced this pose.

Etymology: The name "Anjaneyasana" is derived from the Sanskrit words "Anjaneya," which is another name for Lord Hanuman, and "asana," meaning pose or posture.

Benefits:

  • Stretches the hip flexors, quadriceps, and groin muscles
  • Strengthens the legs and core
  • Improves balance and concentration
  • Stimulates digestion
  • Opens the chest and lungs, facilitating deeper breathing
  • Energizes the body

Contraindications:

  • Knee injuries: Individuals with knee problems should use caution or avoid this pose altogether, especially if there's discomfort in the front knee.
  • High blood pressure: Those with hypertension should practice with care, avoiding excessive strain or holding the breath.
  • Lower back issues: People with lower back pain should approach this pose with caution and may need modifications.
  • Pregnancy: Pregnant individuals should modify the pose by using props and avoiding deep backbends.

Alignment Tips:

  • Start in a kneeling position with one knee forward and the other knee back.
  • Ensure the front knee is directly above the ankle, forming a 90-degree angle.
  • Keep the back leg straight and engaged, with the top of the foot pressing into the mat.
  • Square the hips towards the front of the mat.
  • Lengthen the tailbone down towards the ground to avoid overarching the lower back.
  • Lift the chest and gently draw the shoulder blades back.
  • Reach the arms overhead or place the hands on the front thigh for support.

Therapeutics:

  • Anjaneyasana can be therapeutic for individuals with sciatica as it stretches the hip flexors and relieves tension in the lower back.
  • It can also be beneficial for those with sedentary lifestyles to counteract the effects of prolonged sitting.

How to do it:

  1. Begin in a high plank position.
  2. Step your right foot forward between your hands, aligning the right knee directly over the right ankle.
  3. Lower your left knee to the ground, keeping the toes tucked under.
  4. Inhale as you lift your torso upright and raise your arms overhead, palms facing each other.
  5. Sink your hips down toward the ground, feeling a stretch through the front of the left hip and thigh.
  6. Hold the pose for several breaths, then release and switch sides.

Modifications:

  • Place a folded blanket under the back knee for extra cushioning.
  • Use blocks under the hands for support if reaching the floor is challenging.
  • For a deeper stretch, lift the back knee off the ground and engage the back leg.

Props:

  • Yoga blocks
  • Blanket

Misalignments:

  • Allowing the front knee to collapse inward
  • Overarching the lower back
  • Dropping the chest and collapsing through the upper back
  • Allowing the hips to open unevenly

Assisting:

  • A yoga instructor can assist by gently pressing down on the hips to deepen the stretch or providing support to help the practitioner maintain proper alignment.

Prep Poses:

  • Downward Facing Dog
  • High Lunge
  • Warrior I

Follow-Up Poses:

  • Warrior II
  • Warrior III
  • Pigeon Pose
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