How to do Anjaneyasana (The Low Lunge Pose): Steps & Health Benefits


Health benefits of Anjaneyasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety

June 1, 2018


Anjaneyasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Low Lunge Pose. The name Anjaneyasana actually comes from Sanskrit words, it is a combination of two words, where Anjaneya means Son of Anjani and it is also the other name of hindu god Hanumal. The other names of the Anjaneyasana are The Crescent Pose and The Half Moon Pose in Sivananda Yoga.

Anjaneyasana has lots of health benefits; among that some of the health benefits of Anjaneyasana include Strengthening Spine, Abdomen and Shoulders, Improves Digestion, Reduce Lower Body Fat, Helps to Remove Stress and Anxiety, Strengthen Ankles, Hip, Knee and Thigh Muscles, Helps to Reduce Back Pain and Helps to Stimulate the Reproductive Organs.

Before we go to do this asana, we should know for whom this Anjaneyasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Anjaneyasana (The Low Lunge Pose):

  • To start this asana get onto the yoga mat and stand straight.
  • Now get onto the Adho Mukha Svanasana (The Downward Facing Dog Pose). 
  • Now, as you breathe out, bring your right foot in the forward direction, nearer to the right hand.
  • Keep in mind that your right knee and your right ankle should place in a parallel line.
  • Now, slowly try to lower your left knee, so that it should touch the ground, right behind the hips.
  • Breathe in, elevate your torso; at that time lift your arms higher than your head, in an exceedingly manner that your biceps are touching your ears, and touch both the palms and create Namaskar gesture.
  • Breathe Out. Let your hips relax and forward, such you're feeling an honest stretch at intervals the frontal region of your leg and so the hip flexors.
  • Keep your tailbone towards the ground. Stretch your lower back as you have got interaction your spine. Stretch your arms further behind therefore your heart is pushed up. Look behind as you progress into the fragile stunt.
  • Try to remain in this position as much as you can.
  • For beginners, try to be in this position for 3 to 4 breath.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms, but as you practice more you can do this asana more easily.
  • Lift your arms up, gently folding them at your elbows. Use your hands to bring your foot towards your head.

Health Benefits of Anjaneyasana (The Low Lunge Pose):


Anjaneyasana Strengthen Spine, Abdomen and Shoulders:

While practicing Anjaneyasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Anjaneyasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Anjaneyasana Improves Digestion:

Different studies have been proven that regular practice of Anjaneyasana, can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Anjaneyasana put some extra pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent constipation.

Anjaneyasana Reduce Lower Body Fat:

Regular practice of Anjaneyasana is very beneficial for reducing the lower body fat, because while doing this Anjaneyasana, it creates lots of pressure on the lower body part, due to this our lower body muscle gets toned and helps in reducing the fat in this region.

Anjaneyasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Anjaneyasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Anjaneyasana Strengthen Ankles, Hip, Knee and Thigh Muscles:

Different studies have been proven that regular practice of Anjaneyasana, can stretch your Ankles, Hip, Knee and Thigh Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Ankles, Hip, Knee and Thigh Muscles during exercise and other works.

Anjaneyasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Anjaneyasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Anjaneyasana Helps to Stimulate the Reproductive Organs:

Practicing of Anjaneyasana on a regular basis can enhance sexual performance because while doing Anjaneyasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Anjaneyasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Health benefits of Anjaneyasana

Preparatory Poses

Prasarita Padottanasana


Follow-Up Poses