How to do Urdhva Anjaneyasana (The Upward Crescent Moon Pose): Steps & Health Benefits


Health benefits of Urdhva Anjaneyasana include Strengthening The Forearms, Wrists and Shoulders, Improves Digestion, Strengthens Buttocks, Abdomen, and Spine,

June 1, 2018


Urdhva Anjaneyasana is one of the important asana in yoga with lots of health benefits. It is also known as The Upward Crescent Moon Pose. The name Urdhva Anjaneyasana actually comes from Sanskrit words, it is a combination of four words, where Urdhva means Elevated, up, erects, Anjaneya is the name of Lord Hanuman’s mother and Asana means Pose. Urdhva Anjaneyasana goes below the fundamental level of Asana and it is performed in standing position. This Yoga posture focuses on your shoulders and the lower back.

Urdhva Anjaneyasana has lots of health benefits; among that some of the health benefits of Urdhva Anjaneyasana include Strengthening The Forearms, Wrists and Shoulders, Improves Digestion, Strengthens Buttocks, Abdomen, and Spine, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Stimulate the Reproductive Organs, Prevents Asthma, Improves Flexibility of Spine and Improves Body Posture. 

Before we go to do this asana, we should know for whom this Urdhva 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 Urdhva Anjaneyasana (The Upward Crescent Moon Pose):

  • To start this asana get onto the yoga mat and stand straight in Tadasana (The Staff Pose), your left foot around 2 feet back and raise the rear area of your left foot. During this, your both feet should be in the forward direction.
  • Bring your hand to Anjali Mudra by pressing your palm together. 
  • Now, delicately grasp your hands up towards the roof and your palms are joining each other (Namaskar or Anjali Mudra) and take full breaths.
  • Now, you should stretch your spine toward the ground alongside with the tailbone.
  • Make a point to hold your shoulders, minimal down to make a space between your ears and arms.
  • When you come to by your fingers, grasp (embrace) your shoulder bones in towards your back to help prevent your shoulders from moving toward the path (towards) of your neck.
  • Continue going ahead to effectively reach up with your arms and by your pinky-sides of your hands.
  • Gradually endeavor to curve your back to frame a state of the bow through your abdominal area alongside your left leg.
  • Try not to take this Yoga act like a profound backbend, so remember not to twist excessively, because this can be harmed you or put the strain on your lower back.
  • From that point forward, delicately tilt your head back without squeezing your neck and look towards the roof.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • 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 arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Urdhva Anjaneyasana (The Upward Crescent Moon Pose):


Urdhva Anjaneyasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Urdhva Anjaneyasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the 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 Urdhva Anjaneyasana also help to prevent injury in calves and hamstrings during exercise and other works.

Urdhva Anjaneyasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Urdhva Anjaneyasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Urdhva Anjaneyasana Improves the Body Posture:

Regular practice of Urdhva Anjaneyasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Urdhva Anjaneyasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Urdhva Anjaneyasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Urdhva Anjaneyasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Urdhva Anjaneyasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Urdhva 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.

Urdhva Anjaneyasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Urdhva 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.

Urdhva Anjaneyasana Improves Thyroid Gland Health:

Different studies have been proven that the practice of Urdhva Anjaneyasana on a regular basis can improve the thyroid gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Health Benefits of Urdhva Anjaneyasana