Crescent Lunge – Anjaneyasana

The Sanskrit word Anjaneyasana is derived from Lord Hanuman’s mother’s name – Anjani.

Instructions: Start in downward-facing dog. From there, exhale and step your right foot forward between your hands. Make sure your right knee is directly over your right ankle to protect the knee joint. Slowly lower your left knee to touch the floor, placing the top of that foot flat on the floor. Slide the left leg back until you feel a comfortable stretch in the front thigh and groin. Make sure to keep your right knee fixed in place as you do this. As you exhale, gradually take the lunge deeper by allowing the right knee to move slightly in front of the ankle.

Now, inhale and lift your torso upright while sweeping your arms out to your sides and up overhead. Your arms should be straight and perpendicular to the floor. Your head should tilt back slightly with the chin lifted. Keep your core engaged. Hold the pose for as long as you can. Exhale and bring your torso down gently and place your hands on the floor on each side of your right foot. Turn the toes of the left foot back under and exhale and steadily lift your left knee off of the floor and step back to downward-facing dog. Repeat on the other side.

Benefits:

• Releases tension and strengthens your hips and the quadriceps and gluteus muscles.
• Stretches your hamstrings, quads and groin.
• Strengthens your knees.
• Relieves sciatica pain.
• Expands your chest, lungs and shoulders.
• Improves your balance, concentration and core awareness.
• Calms the mind.

Caution:

• Avoid this asana if you have knee injury or have high blood pressure.