anjaneyasana

7/28/2019 Anjaneyasana

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ANJANEYASANALunge or Anjana's Pose

PreparationAnjaneyasana

ParivrttaAnjaneyasanaAnjaneyasana

Variations

This pose is simply referred to in the west as "Lunge Pose." It's an integral pose inmost yoga traditions, providing intense psoas stretches, quadricep strengthening, a

wonderful backbend and strong shoulder opening. The Kripalu websites call thislunge "ashwa sanchalanasana," which is Horse or Equesterian Pose.

Anjana (Sanskrit) [from the verbal root anj to smear with, anoint, honor] Ungent,cosmetic; magic ointment. As a proper noun, one of the thousand mythical serpentshaving many heads, descended from Kadra, consort of the rishi Kasyapa (DP 1:21 p74n); one of the four guardian elephants of Space -- of the west or southwestquarter. Also the name of a mountain.

Anjana (Sanskrit) [feminine of anjana] The mother of Hanumat or Hanuman, thecelebrated monkey god of the Ramayana, who is therefore called Anjaneya (son ofAnjana). In her previous birth she was a goddess, but due to a curse was born as a

monkey in the Himalayas. The birth of her son, Hanuman, lifted the curse and aftera period Anjana ascended to svarga (heaven).

Encyclopedic Theosophical Glossary1999 by Theosophical University Press.

WebMistress' Note: I had to decide what was Anjaneyasana and what was VirabhadrasanaI. For the sake of consistency, you'll find asana where the front knee comes out over theankle in the lunge, back knee up or down, back heel up, I've classified as Anjaneyasana.If the front knee is at a 90 angle, back knee up, back foot down, I've classified the poseasVirabhradrasana I.Then, to add to the confusion, if the back knee is down, front knee squared and maybe,

just maybe, the back foot is aiming for the back of the head? I've classified the pose as a

variation II ofEka Pada Rajakapotasana.
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AnjaneyasanaThis photo was toobeautiful not to include!

From the beautiful LeMeravigliose immagini delloYogaISBN 88-900607-00

Federazione Kriya YogaBrescia - Via F:lli Ugoni 4 -

Italy Tel. 0039 -030294947

AnjaneyasanaThis is a beautiful Sivananda example.

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Anjaneyasana Preparation or Step IYogi Unknown

(eMailme if you know the Yogi's name!)FromProliberty.com
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3/13

AnjaneyasanaLunge or Anjana's Pose


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This asana is also known asAshwa Sanchalanasana orHorse of Equesterian PosePose.

Anjaneyasana

Demonstrated byDana Rae Par,Owner & Director

Infinite Yoga &ExplorationDana Rae Par, Owner& Director

255 G Street, #317

Demonstrated by AnatolyZenchenko

Keiv, UkraineTel.: (+38044) 516 37 85 or(+38067) 969 18 71
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4/13

San Diego CA 92101Tel. (619) 269-7043 oreMail

AnjaneyasanaHalf Lunge Positionby Justina Brewer Sun and Moon Studios

You probably

have noticed,that as youget older yourbody feelsmore stiff, youmay feel moreheavy andsluggish andmaybe evenyour range ofmovementhas

decreased.These arereasons moreand morepeople areturning toYoga. Yogahelps us findthe balancebetweenstrength(lightness)and flexibility(fluidity).Depending onourpersonality,physicalactivitieswe've donethrough lifeand even ourage, we tend

to have more
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flexibility ormore strength.

A consistentyoga practicewill make youstronger andyou'll begin tofeel a sense oflightness. Aconsistentyoga practicewill increaseyour range ofmovementand you'll

naturallybecome moreflexible. In ourdaily habits,we tend to usethe samemuscles andengage insimilarmovementsand manymuscles and

areas of ourbody areneglected. InYoga, youmay discoverparts of yourbody you'venever feltbefore ? justallow for thisjourney ofexploration.

I will talk you through a pose that I believe provides a basis forplaying around with finding the balance between strength andflexibility: "Lunge pose."

First, come to table pose ? Palms on the floor under the shouldersand fingers spread and knees placed under the hips so the frontthighs are vertical. Feel your connection to the earth and take acouple breaths here. Modification: Place a blanket under the kneesif direct contact to the floor/mat causes discomfort to the kneecaps.

Step the right foot forward between the hands. You can use your


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right hand to help get the foot forward. The right shin should bevertical so the knee is over the right ankle.

Ground the sole of the front foot into the floor and spread the toes.Press the hands or fingers lightly into the floor as you lift the torsoand gaze straight ahead.

As you inhale, lift the torso upward and engage the shoulderblades. Try not to sink into the shoulders ? you can avoid this bylifting the torso, reaching through the arms and broadening thecollarbones. You can take your hands to blocks/books to get morelift so you don't sink into the shoulders.

Slide the left knee back until you feel a comfortable stretch alongthe front of the left thigh (quadricep muscle). As you exhale, let thehips gently sink toward the floor. The hips won't sink much, maybe

just a millimeter. Be here a few breaths - inhaling lifting andlengthening, exhaling gently sinking the hips. Patanjali in the YogaSutras says each pose should be steady and comfortable. Bepresent, if this stretch is too intense, make modifications to findcomfort. Don't let the hips sink too much toward the floor if your leftquadricep muscle doesn't like it. Make the pose enjoyable for you.

Next, turn the left toes under and straighten the left leg. Use theback leg to help bring strength to the pose, and gently keep lettingthe hips sink toward the floor to increase flexibility in the hips.

Reach the left heel back so the back of the left thigh is reaching up

toward the ceiling. Remember, let the pose be steady andcomfortable. If the back leg or knee doesn't feel goodstraightening, bend the knee slightly or bring the knee back to thefloor.

A little more challenging, lift the torso more and take both palms tothe right thigh. This will require you to use the leg muscles more,especially the back leg.

Gently press the palms into the thigh and lift the torso upward anddraw the shoulder blades toward each other and down the back.Reach through the back heel to keep the back leg strong. Gaze

softly forward and relax the jaw and neck. Take a couple of breathshere.

Drop the back knee and return the palms to the floor or blocks.Step back into table pose and rest here for a few breaths. Repeatwith the left leg forward.

This variation of Anjaneyasana increases flexibility in thequadriceps and hamstrings and increases strength in the legs. Italso brings openness and flexibility to the hips allowing to sit morecomfortably in Sukhasana (comfortable cross leg pose) andBaddha Konasana (bound angle pose).


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Enjoy! Namast.

Parivrtta AnjaneyasanaRevolved Lunge or Anjana's Pose


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ParivrttaAnjaneyas

ana

Yogi UnknownFromYoga with Anne

Yogi UnknownFromYogaSugraThai.com

AnjaneyasanaVariations


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8/13

AnjaneyasanaModification,

Yogi Unknown

(eMailme if youknow the Yogi'sname!)

FromYogaVidyainGermanyTel. 02685-8002-0

This could also be anUstrasana variation.

AnjaneyasanaModification,

DemonstratedbyRita Knorr

fromFulcrumblu.com

This arm position isoften called Cactus

Arms or Angel Wings.If you really work yourlittle finger, drawingenergy down yourarms, you can reallybring the bottom tipsof your shoulderblades together onyour back. It's a verystrong movement.

Modificationswhich could becalled side orParsvaAnjaneyasana
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9/13

Demonstratedby ShandorRemete

Shadow YogaP.O. Box 6067Halifax StreetAdelaide SA5000Tel. +61 [0]414 355 520

Anjaneyasana

Demonstratedby PavelTsatsouline

From:Relaxinto Stretch:InstantFlexibilityThroughMasteringMuscle Tensionby PavelTsatsouline

DragonDoorPublications;ISBN:0938045288
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10/13

AnjaneyasanaDemonstratedbyRustyWells

Yoga Flow97 Collingwood(at 18th)San Francisco,CATel.415.701.YOGA

This is abeautiful, hugehip opener andpreparation forEka PadaRajakapotasana III.Notice Mr.Well'sextremelyupright torso,with an arch inhis upperspine, whiletaking hishands down tothe floor?

AnjaneyasanaTree of Fitness, Inc.

Summary:Also known as the Exalted Warrior, this lunged position helps instrengthening the quadriceps of the front leg, while at the sametime lengthening and stretching the back leg's illiopsoas, a hipflexor muscle that adjoins the thigh to the hip. Erector spinaemuscles of the low back are used to maintain a tall, verticalposture. In Version 1 of this pose, the shoulder and upper backmuscles are used to help maintain the arms' lifted position, while inVersion 2, muscles of the front shoulder and chest receive anadded stretch through the "hooking" of the hands and wrists.
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One of its uses:The crescent pose is useful in reinforcing the muscles that helpstabilize the knee; it is also a pose that helps teach propertechnique with regard to lunges in general. For this reason, it canbe helpful not only in yoga settings, but in other fitness programsas well. The use of the low-back muscles without requiring adramatic backbend or spinal hyperextension makes it a winner forstrengthening the postural muscles in a more user-friendly,functional manner. Keeping the distance between the feet as wideas is manageable, and then keeping the back leg extended, willhelp to promote increased flexibility in the hip flexor, a muscle thatis commonly tight as a result of our everyday habits andmovements--including the act of sitting!

Technique tips:

o Watch your comfort zone; never force or pull, and avoid thisposition if it causes any pain or discomfort.

o Stretching the arms up so that the hands are overhead is notrecommended if you have hyperextension (high bloodpressure).

o Beginners should receive "live" or video instruction prior topracticing on their own, namely, to ensure that knee, lowback, and hip alignment is correct.

o It is best to start with less width between your feet; this makes

the position easier, even if the degree that your lunged kneeis bent may initially seem unimpressive.

o To start this position, turn your left foot to the side, and leaveyour right foot forward. Your hips and shoulders should facethe same direction as your right foot, that is, your upper bodyshould not turn the same direction as the left foot. You shouldalso have a wide distance between both feet.

o Lift your arms halfway up (so that they are horizontal), andgently ease into a left leg lunge. Be sure to bend your kneeonly to the point at which it is vertically aligned over the heel;never bend so far so as to place the knee over the toes. Agood double-check of this correction is to lift the ball of your

left foot momentarily off the ground. Did you sense anymovement on the part of your knee? Now, try to keep most ofyour weight in the heel as you gently lower the ball of your leftfoot back to the ground.

o Carefully, begin the process of turning your upper bodytowards the left, and at the same time, lit your right heel, andturn your right foot so that your shoulders, hips, left (front) footand right (back) foot are all facing the same direction. You canleave your arms out to the side or lift them overhead. If youget comfortable with the overhead position, one other optionis to cross your wrists before clasping your hands, then

drawing your arms both up and backward to acquire a stretchin especially your chest.


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o Hold this position through at least 4-5 breaths. Concentrate onlifting your upper body so that your shoulders remain verticallyaligned on top of your hips. Doing this pose in front of amirror--at least when you're first learning it--often helps.

o To exit, open your arms back out to the side, and rotate backaround to your original lunge--the one in which your left footpoints out to the side and your right foot faces forward. Turnyour left foot forward, lower your arms, and nudge your feelslowly back together before shaking out any areas of tension.

o Repeat on the other side.

Watch your comfort zone; never force or pull, and avoid thisposition if it causes any pain or discomfort. Stretching the arms upso that the hands are overhead is not recommended if you havehyperextension (high blood pressure).

Beginners should receive "live" or video instruction prior topracticing on their own, namely, to ensure that knee, low back, andhip alignment is correct.

It is best to start with less width between your feet; this makes theposition easier, even if the degree that your lunged knee is bentmay initially seem unimpressive.

To start this position, turn your left foot to the side, and leave yourright foot forward. Your hips and shoulders should face the samedirection as your right foot, that is, your upper body should not turnthe same direction as the left foot. You should also have a wide

distance between both feet.

Lift your arms halfway up (so that they are horizontal), and gentlyease into a left leg lunge. Be sure to bend your knee only to thepoint at which it is vertically aligned over the heel; never bend sofar so as to place the knee over the toes. A good double-check ofthis correction is to lift the ball of your left foot momentarily off theground. Did you sense any movement on the part of your knee?Now, try to keep most of your weight in the heel as you gentlylower the ball of your left foot back to the ground.

Carefully, begin the process of turning your upper body towardsthe left, and at the same time, lit your right heel, and turn your rightfoot so that your shoulders, hips, left (front) foot and right (back)foot are all facing the same direction. You can leave your arms outto the side or lift them overhead. If you get comfortable with theoverhead position, one other option is to cross your wrists beforeclasping your hands, then drawing your arms both up andbackward to acquire a stretch in especially your chest.

Hold this position through at least 4-5 breaths. Concentrate onlifting your upper body so that your shoulders remain verticallyaligned on top of your hips. Doing this pose in front of a mirror--at

least when you're first learning it--often helps.


13/13

To exit, open your arms back out to the side, and rotate backaround to your original lunge--the one in which your left foot pointsout to the side and your right foot faces forward. Turn your left footforward, lower your arms, and nudge your feel slowly backtogether before shaking out any areas of tension.

Repeat on the other side.

Created on ... November 16, 2001 byYoga Dancer Designs.

This page was last updated on Tuesday, 24-Apr-2007 10:06:29

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and today is Wednesday, 28-May-2008 14:24:59 EDT.

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