Urdhva Anjaneyasana: Meaning, How to Do, & Benefits
Urdhva Anjaneyasana is a yoga pose also known as Upward Crescent Moon Pose or High Lunge Pose. It’s a variation of Anjaneyasana (Low Lunge Pose) and comes under the basic level of Asana.
It performed standing on the floor where the upper body is lifted, extending the arms overhead. This asana stretches the hips, thighs, and groin while also strengthening the legs and balancing the core muscles.
Meaning of Urdhva Anjaneyasana
The Sanskrit name Urdhva Anjaneyasana is derived from three words. “Urdhva” means “Elevated, up, erects.” Anjaneya is the name of Lord Hanuman, He was the son of Anjani so referred to as ‘Anjaneya.’
Many yoga postures, including Urdhva Anjaneyasana, are named after animals, deities, or natural elements, reflecting their qualities or characteristics. In this pose, one might find an analogy to Lord Hanuman, known for his strength, devotion, and courage.Lord Hanuman is often depicted leaping or flying with one leg extended backward, resembling the posture in some variations of Urdhva Anjaneyasana.
The pose is believed to stimulate and open the heart, strengthening the legs, and bringing a sense of expansion and openness.
Practice Guide to Perform Urdhva Anjaneyasana
The following points are easy and safe practices for Urdhva Anjaneyasana Yoga Pose (Upward Crescent Moon Pose). So, the practitioners can easily known how to perform this posture, what precautions need to take when practicing this posture, and what benefits it has.
Preparatory Poses
How to do Urdhva Anjaneyasana (Upward Crescent Moon Pose)
Start with Mountain Pose: Begin in a Mountain position with your right foot forward, step your left foot about 2 feet back and raise the heel of your left foot. At this time, your both feet should be facing forward.
Engage Your Core: Activate your core muscles by drawing your navel in towards your spine. This stability will support your balance throughout the pose.
Hands on Hips or in Prayer Position: Place your hands on your hips for stability, or bring your palms together in front of your chest in a prayer position (Anjali Mudra).
Reach Upwards: On an inhale, extend your arms overhead, reaching upwards with your fingertips. Keep your shoulders relaxed and away from your ears.
Gaze Forward or Up: Find a focal point for balance. You can keep your gaze straight ahead or look up toward your hands if it feels comfortable for your neck.
Stay Grounded: Press firmly through the sole of your front foot to maintain stability. Your weight should be evenly distributed between both legs.
Breathe and Hold: Maintain this pose for 3-5 breaths, focusing on steady and smooth breathing. Feel the stretch through the front of your left thigh and hip flexors.
Release with Control: To come out of the pose, lower your arms and gently place your back heel on the mat. Return to the mountain position.
Repeat on the Other Side: Switch sides by stepping your right foot back and bringing your left foot forward to repeat the pose on the opposite side.
Follow Up Poses
Precautions & Contraindications
- Always listen to your body and avoid stretching yourself beyond your limits. Respect your body’s limits and stay within a comfortable range of motion.
- If you have recently injured with your knees, hamstrings, calves, or heel, you should avoid this pose as it can hinder the healing process.
Benefits of Urdhva Anjaneyasana (Upward Crescent Moon Pose)
Upward Crescent Moon Yoga Pose offers numerous physical, mental, and emotional benefits:
Strengthens Lower Body: It strengthens the quadriceps, hamstrings, glutes, and calves, enhancing stability and balance.
Promotes Flexibility: This pose stretches the torso, groin, and thighs, increasing overall flexibility in these areas.
Stimulates Energy Flow: Urdhva Anjaneyasana stimulates the flow of energy in the body, potentially boosting vitality and reducing lethargy.
Encourages Concentration: The focus required to maintain the posture can enhance mental concentration and clarity.
Relieves Tension: It helps to relieve tension in the hip region, lower back, and thighs, making it beneficial for individuals with mild back pain.
Improves Balance and Stability: It challenges and improves balance, activating core muscles and promoting stability throughout the body.
Preparation for More Deeper Asanas: Urdhva Anjaneyasana serves as a preparatory pose for deeper backbends and more advanced yoga poses, gradually increasing flexibility and strength needed for these poses.
Conclusion
Urdhva Anjaneyasana is a popular choice for many individuals as it preparatory pose for deeper backbends in various yoga asanas. It is easily accessible for beginners yoga practice at home and experience the wonderful health benefits.
