Anjaneyasana (Crescent Moon Pose) – The Ultimate Guide

Introduction

Anjaneyasana, also known as the Crescent Moon Pose or Low Lunge, is a graceful yoga asana that brings length and strength to your body. In Sanskrit, "Anjaneyasana" is named after Anjaneya, another name for the Hindu deity Hanuman, symbolizing strength and devotion. The essence of this pose is energizing and opening—it provides a gentle yet powerful stretch while waking up your mind and body.

If you’ve ever felt stiff after sitting too long, this posture is your best friend for unlocking tight hips and shoulders!

Step-by-Step Guide: How to Do Anjaneyasana (Crescent Moon Pose)

1. Start in Downward Facing Dog (Adho Mukha Svanasana).
   Take a deep breath in and ground through your palms and feet.
2. On your next inhale, step your right foot forward between your hands, aligning the knee over your ankle (Low Lunge position).
3. Exhale, lower your left knee to the mat. Uncurl the left toes, letting the top of the foot press into the ground.
4. Inhale, sweep your arms overhead, fingertips reaching toward the sky, biceps close to your ears. Your palms can face in or touch.
5. Lengthen your spine. Draw your tailbone down, lift your chest, and gently gaze forward or upward.
6. Breathe deeply — inhale to expand and open the chest; exhale to sink your hips slightly forward and down (without overarching the lower back).
7. Hold the pose for 30-60 seconds, breathing smoothly. Switch sides and repeat.

For beginners: Start with 1–2 rounds per side, holding 20–30 seconds. Gradually increase as comfort grows.
Breathing pattern: Inhale when raising arms or lengthening spine; exhale to relax shoulders and deepen into the hips.
For advanced practitioners: Lift your back knee off the ground (High Lunge Variation) or add a gentle backbend, reaching arms further back.

Alignment & Safety Tips

• Knee Alignment: Front knee directly above ankle; not extending past toes.
• Straight Hips: Square your hips toward the top of the mat.
• Engaged Core: Pull navel gently toward spine to protect your lower back.
• Relax Shoulders: Keep shoulders away from ears, even as arms reach up.

• Allowing the front knee to fall inward/outward.
• Overarching the lower back.
• Locking or hyperextending the back knee (if lifted).

• Avoid if: You have recent knee, hip, or ankle injuries, or severe balance issues.
• Prenatal: Practice with extra support or under teacher supervision.
• Place a folded blanket under your back knee if needed.

Benefits of Anjaneyasana (Crescent Moon Pose)

• Stretches hip flexors, quads, and groin
• Strengthens legs, glutes, and core muscles
• Improves posture and spinal flexibility

• Reduces stress and anxiety
• Promotes focus and mindfulness
• Increases feelings of energy and vitality

• Stimulates the Sacral Chakra (Svadhisthana) for creativity and emotional balance
• Opens the Heart Chakra (Anahata) with arm extension and chest lift

Contraindications

• Knee, hip, ankle, or lower back injuries
• Recent surgery in the pelvic or abdominal area
• Prenatal practitioners (unless modified/supported)

• Practice Supine Pigeon (on your back) for a gentle hip opener.
• Try Supported Low Lunge, staying upright with hands on blocks.

Beginner’s Tips & Variations

• Use yoga blocks under hands for balance or under your back knee for comfort.
• Keep hands on front thigh if reaching overhead feels unsteady.
• Advanced: Try High Lunge (lift back knee) or add a backbend by arching gently from your mid/upper back.

How to Include Anjaneyasana in a Yoga Flow

Anjaneyasana works beautifully as a warm-up or main sequence pose, especially for hip, leg, and heart-opening flows.

• Pairs well with Warrior I (Virabhadrasana I), Pyramid Pose (Parsvottanasana), and Half Splits (Ardha Hanumanasana).
• Transition easily from Downward Dog, and follow up with Standing Forward Bend.

Mind-Body Connection

As you practice Crescent Moon, stay mindful of your breath and bodily sensations. Imagine inhaling energy and exhaling stress. Reach up through your heart—inviting courage and openness in body and mind. Energetically, Anjaneyasana helps restore balance and adaptability, connecting you to a deeper sense of self-assurance and possibility.

This guide isn’t a substitute for personalized advice. Listen to your body and consult a certified yoga instructor if you’re unsure how to practice Anjaneyasana safely.