Anjaneyasana

 

Anjaneyasana
(Low Lunge)

Anjaneyasana.jpg
 

This pose opens the hips, gluteus muscles, and quadriceps while improving balance, concentration, and core awareness. In the energy body, this pose works on activating and balancing the root and sacral chakras.

Steps:

  1. Begin in downward-facing dog (Adho Mukha Svanasana). Inhale the right leg up to the sky

  2. Exhale step the right foot between the palms. Knee stacked over ankle

  3. Bring the left knee to the earth, use extra padding for the knee if you need it. 

  4. Gently slide the knee back to feel the stretch in the hip flexor

  5. Inhale the torso to an upright position

  6. Bring the palms to the hips, position the hips to the front of your mat. Draw the right hip back and the left hip forward.

  7. Ensure the navel is drawn in, the low ribs are drawn in and the tailbone points down towards the earth

  8. Inhale the palms up with pinky fingers engaged, palms facing one another. If you have any kind of shoulder injury, the palms can rest at the heart center in Anjali mudra (prayer position), or you can place palms or fingers on blocks.

  9. Lift up through the sternum, creating a gentle arcing of the thoracic spine. Your gaze is forward and slightly up (make sure you are not compressing the back of the neck)

  10. Hold for a few breaths

  11. To come out of the pose, on an exhale bring the arms into a goal post position. Slowly bring the torso down to the right thigh bringing the palms to the earth framing your right foot.

  12. Take a breath in, tuck the back toes under and lift the kneecap from the earth

  13. Step back into downward facing dog. Then move to the other side.

 
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Michaela Flatley