Anjaneyasana may look simple from the outside, but is a combination of balance, thigh stretch and backbend all in one. To get the maximum benefit from this pose, the practitioner should focus on all three aspects of it.
Initially the hip and abdomen will be closely connected.
- From standing, step back to a high lunge, fingertips to the floor. Lower your back knee to the floor. For your own comfort you may need cushioning under your knee. However, from a deep enough lunge, the part of your knee that will be touching the floor should be above the patella (knee cap). This area has more padding as it is not directly on the bone. Flare your toes on the back foot and press the top of the foot into the floor. This will ground you and help you balance. Squeeze your inner thighs in toward the center line of your body, from the sides. This will also help your balance.
- Take both hands to the top of your front knee. Press downward to bring length into your torso as you inhale. On the exhale, draw the muscles of your abdomen in, moving your belly away from your front thigh. With your abdominal muscles, pull your pubic bone up toward your sternum (chest bone). This action is similar to looking down at your zipper as you tilt it upward to zip up your pants.
Push into the knee to bring torso to upright and pull belly muscles in to create space between hip joint and abdomen.
- Maintaining all of this, draw your shoulder blades (scapulae) together onto your back, focusing your attention particularly on their bottom points. The shoulder blades are shaped like upside-down triangle.
- Take your hands off your knee and allow your arms to come along your sides, palms turned outward.
- Keeping the strength in your upper back, abdomen and thighs, raise your arms alongside your head, palms facing each other. With each breath, sink deeper in the front thigh, keep your abdomen strong and pulling away from the thigh, and tilt your chest upward, gazing up.
- Remain in this posture for several breaths, then release carefully, with awareness.
If the hip continues to hike up toward the shoulder, use the same side hand to turn hip down toward the floor.
Learn about the mythology behind this pose and its symbolism… {Read More.
