Anjaneyasana– Crescent Moon.

 Anjaneyasana by the sea

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  • Begin from Adho Mukha Svanasana, (Downward Facing Pet dog)
  • Lift the right leg up, look forward and step the right leg forward in between the hands and bring the left knee down onto the mat moving into Aschvasanchalanasana, (Low Lunge)
  • Release the hands from the floor and extend the arms up
  • Bring the body more upright so that the front right leg is at a right angle and the knee is lined up above the ankle
  • Place the top of the back / left foot to rest or continue the mat and keep the foot straight
  • Tuck the tailbone down and under and pull the navel in to the spine
  • Hold for a 5 breaths
  • Release the arms down and the hands on either side of the front right foot going back to Aschvasanchalanasana, (low lunge)
  • Release into Adho Mukha Svanasana, (Downward Confronting Pet), then raise the left leg up and bring it forward into Aschvasanchalanasana, (low lunge) then relocate into
  • Anjaneyasana on the left side for the exact same duration of time
  • Release the arms down and the hands to the floor for Aschvasanchalanasana, (low lunge).

Counterpose / Pratikryasana:

  • Extended Balasana or Classic Balasana, (Kid Pose)
  • Uttanasana, (Standing forward bend)


  • Tones and reinforces the leg muscles, i.e. hamstrings and quadriceps
  • Releases tight hips
  • Opens and broadens the chest assisting in breathing
  • Releases stiffness and tensions between the shoulders, in the neck and in the back
  • Corrects round and sagging shoulders

anjaneyasna nicki friedlein

Cautions and Modifications:

  • If one deals with hypertension or any heart disorders, don’t raise the arms up, rather bring the palms together in front of the chest in Anjali Mudra, (prayer position).
  • As a variation and more of a stretch in the quadriceps / thigh muscles of the back leg, one can lean the body weight more forward, bringing the knee to pass over the front ankle
  • This variation will also provide a deeper stretch in the hip area
  • If one is prone to tight shoulders open the arms out bigger apart
  • Be careful with any bothersome or knee issues
  • Place a folded blanket under the knee for additional support and even more comfort
  • If one experiences cramping in the back foot, rather curl the toes under than resting or pressing the top of the back foot onto the mat.

Chakra Association:

Muladhara, (Root Center), Svadisthana, (Sacral Center), working on the hip area, Manipura, (Navel Center), when knowingly pulling the navel in to the spine, Anahata, (Heart Center), if in an advanced practice, one relocate to a back bend and therefore opening the chest further.

Love and Light,