Yog Kriya

Anjaneyasana (Low lunge pose) Steps , Benefits amd Precautions

February 23, 2018

Low lunge pose (Anjaneyasana)

Low lunge or the anjaneyasana is a beginner’s pose. It’s full body stretching yogasana. The preparatory poses for low lunge pose are such as downward facing dog (adho mukh svanasana), wide legged forward bend (prasarita padottasana) , hero pose (virasana). Chair pose ( utkatasana). The follow up pose for low lunge are warrior 1(Virbhadrasana 1). Warrior 2 (virabhadrasana 2), high lunge (Alanasana).

Steps:-

Start the pose with downward facing dog pose (adho mukh svanasana).
Exhale and bring your right foot forward, between your hands.
Lower your left knee to the floor, sliding the foot back until you feel a nice stretch in the left hip and thigh.
Keep the hips low and at level with each other.
Inhale and lift your chest away from your thigh. Lift your arms up alongside your ears.
Keep your tailbone down and your belly drawn in and up.
Gently bend your back with your gaze to your thumb or look straight ahead.
Hold the pose for 5-10 seconds in the beginning.
To release the pose exhale and bring your hands down and step back to downward facing dog.
Repeat the same with other leg.

Benefits :-

This pose strengthen the back, leg and shoulders.
It stretches the thighs, hips and feet.
This pose is great alternative to warrior 1 pose if you have hip or knee problem.
It is helpful in improving balance and focus.
It is curable in sciatica problem.
It improves blood circulation.

Contradiction/ Precautions :-

Those who have heart problem,should not practice this pose.
Your front knee should be directly over the shoulder while practicing this pose.

Variations:-

It is a chest opening variation is to bring the arms behind you as if pointing diagonally down to the back foot or clasp hands behind your back.
Or place the hands on the lower back with the fingers facing up to the waist.