Technique to do Anjaneyasana or Crescent Moon Pose & its Benefits
Anjaneyasana is also called Crescent moon pose or Low Lunge Pose because of the shape body assumes in the final position of this Asana.
Anjaneyasana or Crescent Moon Pose stretches the thighs and groins and opens the chest. It stretches the gluteus muscles and quadriceps which improves balance, concentration and core strength of the body as well.
Anjaneyasana combines grounding and expansion. It lengthens and stretches the quadriceps and psoas muscles and also extends the low back and expands the chest and abdomen. It energizes as it also stabilizes the balance and makes your posture better.
Technique of Practicing Anjaneyasana or Crescent Moon Pose
To practice Anjaneyasana or Crescent Moon Pose, get in to Ado Mukha Svanasana or Downward Facing Dog.
- While exhaling, move your right foot in front in between your hands. Your right knee will be in alignment or in line with the heel in this position.
- Stay in this position and lower your left knee and place it on the floor behind your hips.
- While inhaling, lift your torso and raise your hands above you head and the palms are facing each other in such a way that the arms are touching the ears.
- Make sure that your arms are perpendicular to the ground in this position.
- Also, try to push your pubic bone towards the navel and also try to push the tail bone downwards.
- Exhale in this position and make sure that your hips settle down and forward and you feel a very good stretch in the frontal region of the leg and hip flexors.
- Stretch your arms in such a way that you feel a stretch on your sides and torso.
- Try and look upwards in such a way that your hand and back is turned a little backwards.
- You can also raise the knee of your left leg from the ground to come into full crescent pose. However, do not stretch if you cannot get in to the full crescent pose.
- Stay in this position for a few breaths or a few seconds.
- Maintain your breathing pattern while being in this position.
- Slowly, release the pose by bringing your arms downwards and placing the hands on the mat.
- Take your left knee to front and come in Adho Mukha Svanasana again.
- Practice the same pose by switching the legs or by bringing the left leg forward this time.
Breathing Pattern to Follow While Doing Anjaneyasana or Crescent Moon Pose
Breathing pattern is important while doing Anjaneyasana or Crescent Moon Pose:
- Exhale, while moving your leg behind your body.
- Inhale, while raising your torso and hands above your head.
- Exhale, after getting in to the final position of asana.
- Maintain your breath in the final position of Anjaneyasana or Crescent Moon Pose. Take deep inhales and exhales.
Benefits of Anjaneyasana or Crescent Moon Pose
- It is said if you include Jnana mudra with Anjaneyasana or Crescent Moon Pose the concentration and calmness received after the practice is great. As this mudra is directly connected to the wisdom of the human and helps make you more receptive to god's gifts.
- Anjaneyasana or Crescent Moon Pose is beneficial in making the quadriceps and gluteus muscles stronger thus improving balance and strength of the body.
- Yet another benefit of Anjaneyasana or Crescent Moon Pose is that it stretches and strengthens shoulders, lungs and opens the chest.
- It helps relieve back pain and helps get rid of conditions like Sciatica.
- Regular practice of Anjaneyasana or Crescent Moon Pose helps increase the concentration and builds core strength of the body.
- It helps develop endurance in thighs and develops stamina and calms the mind.
- With regular practice of Anjaneyasana or Crescent Moon Pose, your body is energized and the hip and thigh muscles are toned.
- Anjaneyasana helps relieve tension in the hips this making them toned and supple.
- The knees are also strengthened with regular practice of Anjaneyasana.
- Growing children can practice Anjaneyasana to increase the height. It strengthens the body as well along with lengthening the body.
- Regular practice of Anjaneyasana or Crescent Moon Pose restores the energy of the body and reduces fatigue from the body.
- It increases the flexibility and helps get rid of the stiffness in legs.
- Including Anjaneyasana in your daily Yoga practice keeps the risk of any knee, shoulder or chest problems at bay.
- It also helps in maintain a perfect body posture and also helps in adding freshness in the body.
Precautions and Contraindications of Practicing Anjaneyasana
- Make sure you do Anjaneyasana or Crescent Moon Pose in correct alignment like your knee of the leg in forward should be in straight line with the heel and make sure your hips are on the floor. If the pose will not be proper or the alignment will not be correct, the practitioner will not be able to reap maximum benefits from the practice of this Yogasana.
- People with cardiac problems and who have had any cardiac surgery recently should not practice Anjenayasa.
- People with High Blood pressure should practice Anjaneyasana or Crescent Moon Pose under the guidance of a proper and trained yoga instructor after taking consultation from a physician.
- People with spinal injuries should also consult physician before practicing Anjaneyasana.
- It should be practiced for 5-6 times and not less to reap maximum benefits from the practice.
- It is best to practice Anjaneyasana or Crescent Moon Pose early in the morning.
- People with groin injuries should not practice Anjaenayasana.
- People with knee injuries and who have had any knee surgeries in the recent times should not practice Anjenayasana.
- People with Hip and Lower back pathologies should not practice Anjenayasana.
- Make sure you do not bend your knees of the leg forward over your toe because practicing in this position can cause injury or strain in your knee.
- You can use a towel or sheet to support your knee on the ground for support.
- Do not stretch or over exert yourself. Go as far as your body allows. Do not push beyond the limits.
- If you are a beginner, you can try to balance yourself against a wall while practicing Anjaneyasana or Crescent Moon Pose by taking the short side of yoga mat against the wall and pressing the toe of your foot into the wall.