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Anjaneyasana Yoga with steps, Benefits, Duration and Variations

Anjaneyasana Yoga with steps, Benefits, Duration and Variations

Posture : Anjanaya-asana - The Salutation Pose

Translation : The Sanskrit word anjaneya means salutation or praise from the root anj which means to honor, to celebrate, to anoint.

Pronunciation : Ahn-jah-nay-ah-sa-na

Difficulty : Level 7

Instructions :

  1. Sit comfortably in the vajra-asana (thunderbolt pose).
  2. Kneel up on your knees until your back, buttocks and thighs are aligned.
  3. Extend your left foot foward bending your left knee at about a 90 degree angle.
  4. Place the palms of your hands together at the heart in the anjali-mudra.
  5. Raise your arms stright up keeping the palms together while bending the head backward and looking up.
  6. Slowly bend backward stretching the arms backward and straightening out the right leg. Hold this position for as long as comfortable while breathing gently through the nostrils.
  7. Come back to the vajara-asana (thunderbolt pose) then reverse the posture by alternating legs.

Comments :

The anjaneya-asana combines several postures and mudras (gestures) in a fluid, evolving flow that combines motion, stretching and holds. It delivers great benefits for the back, arms, chest, legs and hips.

Regular practice will strengthen concentration and improve balance.

Perform this posture with a sense of reverence and praise. Take a moment to reside in silence and peace as your hands are held at the heart in the gesture (mudra) of salutation (anjali-mudra). Keep the intention of praise in mind as you extend your arms skyward. Feel your entire body-mind-heart extending outward in recognition of the sacredness of life.

Duration / Repetitions :

Repeat Twice on Each Side.

Benefits of Anjaneya asana or The salutation pose or the Low Lunge Pose:

  1. It releases tension in your hips.
  2. As it requires the movement of your hip muscles, make them free up and flexible hence releasing the tension in your hip muscle and hip portion.

  3. It Stretches your hamstrings, quads and groin altogether.
  4. It requires a lot of flexibility of the body and need a flexible body to perform this yoga posture, thus releasing the tension over the body and also streaching the hamsterings, quads and groins altogether.

  5. It strengthens your knees.
  6. Anjaneya asana or Low lunge pose or the salutation pose also strengthens your knees as it requires a lot of power form knee also releases tension form the knee joints.

  7. It helps build the mental focus.
  8. It requires the control over whole body and mind and this yoga posture increases the mental focus.


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