ANJANEYASANA

Lunge or Anjana's Pose

Preparation Anjaneyasana Parivrtta Anjaneyasana Anjaneyasana Variations

This pose is simply referred to in the west as "Lunge Pose." It's an integral pose in most yoga traditions, providing intense psoas stretches, quadricep strengthening, a wonderful backbend and strong shoulder opening. The Kripalu websites call this lunge "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 serpents having many heads, descended from Kadra, consort of the rishi Kasyapa (DP 1:21 p 74n); one of the four guardian elephants of Space -- of the west or southwest quarter. Also the name of a mountain. Anjana (Sanskrit) [feminine of anjana] The mother of Hanumat or Hanuman, the celebrated monkey god of the Ramayana, who is therefore called Anjaneya (son of Anjana). 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 after a period Anjana ascended to svarga (heaven).
Encyclopedic Theosophical Glossary 1999 by Theosophical University Press. WebMistress' Note: I had to decide what was Anjaneyasana and what was Virabhadrasana I. For the sake of consistency, you'll find asana where the front knee comes out over the ankle 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 pose as Virabhradrasana 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 of Eka Pada Rajakapotasana.

Anjaneyasana This photo was too beautiful not to include!

From the beautiful Le Meravigliose immagini dello Yoga ISBN 88-900607-00 Federazione Kriya Yoga Brescia - Via F:lli Ugoni 4 Italy Tel. 0039 030294947

Anjaneyasana
This is a beautiful Sivananda example.

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Anjaneyasana Preparation or Step I Yogi Unknown

(eMail me if you know the Yogi's name!) From Proliberty.com

Anjaneyasana
Lunge or Anjana's Pose

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This asana is also known as Ashwa Sanchalanasana or Horse of Equesterian Pose Pose.

Anjane yasana

Demonstrated by Dana Rae Par, Owner & Director

Infinite Yoga & Exploration Dana Rae Par, Owner & Director 255 G Street, #317

Demonstrated Zenchenko

by

Anatoly

Keiv, Ukraine Tel.: (+38044) 516 37 85 or (+38067) 969 18 71

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

Anjaneyasana
Half Lunge Position by Justina Brewer Sun and Moon Studios

You probably have noticed, that as you get older your body feels more stiff, you may feel more heavy and sluggish and maybe even your range of movement has decreased. These are reasons more and more people are turning to Yoga. Yoga helps us find the balance between strength (lightness) and flexibility (fluidity). Depending on our personality, physical activities we've done through life and even our age, we tend to have more

flexibility or more strength. A consistent yoga practice will make you stronger and you'll begin to feel a sense of lightness. A consistent yoga practice will increase your range of movement and you'll naturally become more flexible. In our daily habits, we tend to use the same muscles and engage in similar movements and many muscles and areas of our body are neglected. In Yoga, you may discover parts of your body you've never felt before ? just allow for this journey of exploration.

I will talk you through a pose that I believe provides a basis for playing around with finding the balance between strength and flexibility: "Lunge pose." First, come to table pose ? Palms on the floor under the shoulders and fingers spread and knees placed under the hips so the front thighs are vertical. Feel your connection to the earth and take a couple breaths here. Modification: Place a blanket under the knees if direct contact to the floor/mat causes discomfort to the kneecaps. Step the right foot forward between the hands. You can use your

right hand to help get the foot forward. The right shin should be vertical 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 torso and gaze straight ahead. As you inhale, lift the torso upward and engage the shoulder blades. Try not to sink into the shoulders ? you can avoid this by lifting the torso, reaching through the arms and broadening the collarbones. You can take your hands to blocks/books to get more lift so you don't sink into the shoulders. Slide the left knee back until you feel a comfortable stretch along the front of the left thigh (quadricep muscle). As you exhale, let the hips gently sink toward the floor. The hips won't sink much, maybe just a millimeter. Be here a few breaths - inhaling lifting and lengthening, exhaling gently sinking the hips. Patanjali in the Yoga Sutras says each pose should be steady and comfortable. Be present, if this stretch is too intense, make modifications to find comfort. Don't let the hips sink too much toward the floor if your left quadricep muscle doesn't like it. Make the pose enjoyable for you. Next, turn the left toes under and straighten the left leg. Use the back leg to help bring strength to the pose, and gently keep letting the 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 and comfortable. If the back leg or knee doesn't feel good straightening, bend the knee slightly or bring the knee back to the floor. A little more challenging, lift the torso more and take both palms to the 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 and draw 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 breaths here. 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. Repeat with the left leg forward. This variation of Anjaneyasana increases flexibility in the quadriceps and hamstrings and increases strength in the legs. It also brings openness and flexibility to the hips allowing to sit more comfortably in Sukhasana (comfortable cross leg pose) and Baddha Konasana (bound angle pose).

Enjoy! Namast.

Parivrtta Anjaneyasana
Revolved Lunge or Anjana's Pose

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Parivrtta Anjaneyas ana

Yogi
From Yoga with Anne

Unknown

Yogi

Unknown

From YogaSugraThai.com

Anjaneyasana
Variations

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Anjaneyasana Modification, Yogi Unknown

(eMail me if you know the Yogi's name!) From Yoga Vidya in Germany Tel. 026858002-0
This could also be an Ustrasana variation.

Anjaneyasana Modification, Demonstrated by Rita Knorr

from Fulcrumblu.com
This arm position is often called Cactus Arms or Angel Wings. If you really work your little finger, drawing energy down your arms, you can really bring the bottom tips of your shoulder blades together on your back. It's a very strong movement.

Modifications which could be called side or Parsva Anjaneyasana

Demonstrated by Shandor Remete

Shadow Yoga P.O. Box 6067 Halifax Street Adelaide SA 5000 Tel. +61 [0] 414 355 520

Anjaneyasan a Demonstrated by Pavel Tsatsouline

From: Relax into Stretch: Instant Flexibility Through Mastering Muscle Tension by Pavel Tsatsouline Dragon Door Publications; ISBN: 0938045288

Anjaneyasan a Demonstrated by Rusty Wells

Yoga Flow 97 Collingwood (at 18th) San Francisco, CA Tel. 415.701.YOGA This is a beautiful, huge hip opener and preparation for Eka Pada Rajakapotasan a III. Notice Mr. Well's extremely upright torso, with an arch in his upper spine, while taking his hands down to the floor?

Anjaneyasana
Tree of Fitness, Inc.

Summary:
Also known as the Exalted Warrior, this lunged position helps in strengthening the quadriceps of the front leg, while at the same time lengthening and stretching the back leg's illiopsoas, a hip flexor muscle that adjoins the thigh to the hip. Erector spinae muscles of the low back are used to maintain a tall, vertical posture. In Version 1 of this pose, the shoulder and upper back muscles are used to help maintain the arms' lifted position, while in Version 2, muscles of the front shoulder and chest receive an added stretch through the "hooking" of the hands and wrists.

One of its uses:

The crescent pose is useful in reinforcing the muscles that help stabilize the knee; it is also a pose that helps teach proper technique with regard to lunges in general. For this reason, it can be helpful not only in yoga settings, but in other fitness programs as well. The use of the low-back muscles without requiring a dramatic backbend or spinal hyperextension makes it a winner for strengthening the postural muscles in a more user-friendly, functional manner. Keeping the distance between the feet as wide as is manageable, and then keeping the back leg extended, will help to promote increased flexibility in the hip flexor, a muscle that is commonly tight as a result of our everyday habits and movements--including the act of sitting! Technique tips:
o o

Watch your comfort zone; never force or pull, and avoid this position if it causes any pain or discomfort. Stretching the arms up so that the hands are overhead is not recommended if you have hyperextension (high blood pressure). Beginners should receive "live" or video instruction prior to practicing on their own, namely, to ensure that knee, low back, and hip alignment is correct. It is best to start with less width between your feet; this makes the position easier, even if the degree that your lunged knee is bent may initially seem unimpressive. To start this position, turn your left foot to the side, and leave your right foot forward. Your hips and shoulders should face the same direction as your right foot, that is, your upper body should not turn the 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 gently ease into a left leg lunge. Be sure to bend your knee only 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. A good double-check of this correction is to lift the ball of your left foot momentarily off the ground. Did you sense any movement on the part of your knee? Now, try to keep most of your weight in the heel as you gently lower the ball of your left foot back to the ground. Carefully, begin the process of turning your upper body towards the left, and at the same time, lit your right heel, and turn your right foot so that your shoulders, hips, left (front) foot and right (back) foot are all facing the same direction. You can leave your arms out to the side or lift them overhead. If you get comfortable with the overhead position, one other option is to cross your wrists before clasping your hands, then drawing your arms both up and backward to acquire a stretch in especially your chest.

Hold this position through at least 4-5 breaths. Concentrate on lifting your upper body so that your shoulders remain vertically aligned on top of your hips. Doing this pose in front of a mirror--at least when you're first learning it--often helps. To exit, open your arms back out to the side, and rotate back around to your original lunge--the one in which your left foot points out to the side and your right foot faces forward. Turn your left foot forward, lower your arms, and nudge your feel slowly back together before shaking out any areas of tension. Repeat on the other side. Watch your comfort zone; never force or pull, and avoid this position if it causes any pain or discomfort. Stretching the arms up so that the hands are overhead is not recommended if you have hyperextension (high blood pressure). Beginners should receive "live" or video instruction prior to practicing on their own, namely, to ensure that knee, low back, and hip alignment is correct. It is best to start with less width between your feet; this makes the position easier, even if the degree that your lunged knee is bent may initially seem unimpressive. To start this position, turn your left foot to the side, and leave your right foot forward. Your hips and shoulders should face the same direction as your right foot, that is, your upper body should not turn the 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 gently ease into a left leg lunge. Be sure to bend your knee only 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. A good double-check of this correction is to lift the ball of your left foot momentarily off the ground. Did you sense any movement on the part of your knee? Now, try to keep most of your weight in the heel as you gently lower the ball of your left foot back to the ground. Carefully, begin the process of turning your upper body towards the left, and at the same time, lit your right heel, and turn your right foot so that your shoulders, hips, left (front) foot and right (back) foot are all facing the same direction. You can leave your arms out to the side or lift them overhead. If you get comfortable with the overhead position, one other option is to cross your wrists before clasping your hands, then drawing your arms both up and backward to acquire a stretch in especially your chest. Hold this position through at least 4-5 breaths. Concentrate on lifting your upper body so that your shoulders remain vertically aligned on top of your hips. Doing this pose in front of a mirror--at least when you're first learning it--often helps.

To exit, open your arms back out to the side, and rotate back around to your original lunge--the one in which your left foot points out to the side and your right foot faces forward. Turn your left foot forward, lower your arms, and nudge your feel slowly back together before shaking out any areas of tension. Repeat on the other side.

Created on ... November 16, 2001 by Yoga Dancer Designs. This page was last updated on Tuesday, 24-Apr-2007 10:06:29 EDT, and today is Wednesday, 28-May-2008 14:24:59 EDT. We've been blessed with visitors since April, 2002.

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