Yoga Asana: Low Lunge or Anjaneyasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore Anjaneyasana also known as low lunge pose or crescent low lunge or monkey lunge. When we break down the Sanskrit we see: Anjaneya which = the original name for Lord Hanuman or son of Anjani of whom is Hanumans mother and asana which = seat. The history is murky and while there are multiple correlations to its mythological significance, the physical posture itself is not seen until the 20th century, borrowed from Indian martial arts. It is commonly practiced throughout asana practices, sometimes as part of a sun salutation, sometimes as a backbend, a heart opener, for balance, flexibility, and strength.
This brings us to the WHY behind anjaneyasana. Each posture has its’ specific why’s and each postures’ why is ultimately the same. We must move beyond the business of yoga as exercise or stretching or a brand of commercialized spirituality. A consistent yoga practice is necessary to prepare the body, the breath, and the mind for meditation and meditation is required for Self or Atman realization or we could say, to end our own suffering. This clarity and commitment to why we are doing the physical practice helps us to avoid the inevitable ego contrived obstacles that will arise, like believing handstands, fancy arm balances, or pretzel like contortions equal an advanced practitioner. This warped thinking leads to more suffering and most likely, injury. Anjaneyasana promotes spinal extension, strengthening and stretching of the legs, the glutes, the groin, the core body, the hips, the ankles, the feet, the arms, the shoulders, and the chest. This posture also has the potential to improve balance, posture, relieve lower body soreness, and more dependent upon specific variations and intentions.
Anjaneyasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation of the posture, anjaneya, stands out, which translates to the Hindu Monkey God, later re-named Hanuman. Hanuman’s mother, Anjana, before she had Hanuman, was struggling to conceive a child of which she wanted more than anything. She would come to the low lunge position, on one knee with arms raised to the sky, asking and praying for a child. Impressed with her devout daily practices, the wind god, Vayu, heard her prayers and granted her a son, Anjaneya (later to be Hanuman was born to her). There are many versions of the origins of Hanuman from the Indian epic, the Ramayana. So what can we learn from Ajana and the low lunge pose of anjaneyasana? Ajana’s devotion can be noted as a cornerstone of the yoga practice, and that regardless of wether or not your prayers are answered, it is the daily remembering of in her case, Shiva, of which can be translated in the Western world as God. Perhaps there is something to be said for the juxtaposition of the posture itself, with the knee grounding into the earth and the arms reaching towards the cosmos. We must be rooted in our mother earth, our dharma here, and yet, not become robotic, numbed by the mundane, to remember, daily, our connection to the celestial realms and beyond. This posture requires the skill of balance. Where in your life can you add or subtract, reach higher, or sink deeper, integrate more strength or more ease? Our lives require unbiased observation and gentle recalibration on the regular. Making adjustments to things like our tone of voice to self and others, our tendency to be the judge and the jury, our habits of complaining, blaming, shaming, gossiping, and assuming are all parts of ourselves that need to be kept in check and just like you can’t expect put oil in your car once and drive it forever, you can’t practice for 1 month and expect to make lasting change. We are forever re-fining our fine to fabulous.
How to do Anjaneyasana:
Start standing in tadasana or mountain pose, fold forward and bend the knees enough to place the fingertips on the ground. Step one foot back and lower down onto the knee, this position is known as runner’s lunge. Keep the the back toes curled under for stability to start. Scissor the legs, meaning, feel like you are drawing the front heel, knee, and hip towards the back of the mat, and feel like you are drawing the back toes, knee, and hip towards the front of the mat. Lift your torso and raise your arms towards the sky. Point your tailbone down, stay mindful of your low back and firm your core body. As you reach your hands upward, slightly spread your fingers, spiral the pinky fingers inward, and draw the armpits down towards your hips to create space between the shoulders and the ears. Untuck your back toes so the top of your foot is on the ground with the toes pointing towards the back of your mat. Afix your gaze directly in front of your or upwards to where the wall meets the ceiling based upon the comfort of your neck.
Modifications
Place a blanket or double fold your mat under your back knee if it is sensitive.
Keep the torso upright to remove the backbend if the low back feels compressed.
Keep your back toes tucked and use blocks on their high level to your sides to place your hands for more stability.
Slide the back knee more towards a 90 degree angle if you feel too much sensation in your hip flexor, groin, or low back.
Variations:
Add a twist, with one hand down and the other lifted, or stay upright and make a T shape with your arms, or use prayer hands and hook your elbow to the outside of the knee.
Bend the back knee to increase the quad stretch. You can simply bend it, reach around with the same hand to hold the foot, or for an intense stretch both in the quad and the spine, reach your arms over head and behind (think king pigeon)
Interlace the hands and place them on the front bent knee and press the knee away from you.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Dearest Reader,
Know that I am grateful to you and for you. Walking the spiritual path is something we need to find within ourselves and it is often a solitary practice, and yet, we need each other, and our sangha, for continued support, inspiration, encouragement, and integration. Thank you for being that for me.
Blessings,
Andrea Dawn
