Anjaneyasana in Yoga: How to Do Low Crescent Lunge Pose

Anjaneyasana—also known as a low crescent lunge, equestrian pose, and monkey lunge—is a yoga pose incorporating a deep low lunge, with the supporting front knee bent while the back knee touches the ground for a deep stretch in the back leg. To finish the pose, the practitioner extends both arms over the head for a slight, crescent-shaped backbend.

This yogic asana—or pose—takes the shape of the Hindu god Hanuman, the son of Anjani, as its inspiration. Yogis can practice Anjaneyasana as a preparatory pose for Hanumanasana (a full split) or incorporate it into a Surya Namaskar (sun salutation) routine.

This heart-opening pose can serve multiple purposes for your body, including:

1. 1. Increases range of motion: From a flexibility perspective, Anjaneyasana opens up the rib cage and shoulders as the practitioner deepens the stretch. It simultaneously encourages the hip flexors to open, deepening the lower body’s range of motion.
2. 2. Strengthening abilities: This pose simultaneously strengthens the upper and lower body by requiring the practitioner to stabilize through their core and back muscles to remain upright during the stretch. It also works the quads as the yogi stabilizes both legs for balance.
3. 3. Stretches the body: Anjaneyasana stretches multiple key muscles in the body required for peak athletic performance—including the hamstrings, hip flexors, psoas, back, groin, and neck—making it especially useful for runners or people who engage in high-impact sports.

You can come into Anjaneyasana from downward dog (Adho Mukha Svanasana), chair pose (Utkatasana), or forward fold (Uttanasana) by following these step-by-step instructions:

1. 1. Begin the pose. Moving from a position with both hands and feet planted on your mat, arrange your feet to be hip-width apart. Place your right foot on the yoga mat just inside of your right hand, being careful not to let your front knee extend past your right ankle.
2. 2. Extend your left leg long behind you. Straighten your back leg, pressing the top of your foot down into the mat to avoid putting too much pressure on your back knee.
3. 3. Pressing into your feet, lift your arms. As you inhale, extend your arms up to the sky. Be mindful of your lower back as you bend, and imagine your tailbone extending down toward the ground.
4. 4. As you exhale, bring your hands together and perform a backbend. Only go as far as is comfortable. Hold this position, back bending for several breaths.
5. 5. Repeat on the opposite side. Release the position and return to downward dog. Repeat the above steps with your left foot forward and your right knee on the mat behind you, remembering to keep your left knee just over your front foot. Don’t be discouraged if one side is not as flexible as the other: Increased flexibility will come with practice.

Once in Anjaneyasana, there are several other stretches and additions that any practitioner can transition into, including:

1. 1. Crescent high lunge: Standing and shifting into a variation of Virabhadrasana I (warrior I)—lifting your back leg off the ground—creates a more active pose to work your glutes and lower body further.
2. 2. Modifications for sensitive knees: If this pose puts too much pressure on your back knee, fold up your yoga mat or place a blanket underneath it for additional support.
3. 3. Quad stretch variations: While in Anjaneyasana, you can lift your back foot and draw it towards your buttocks with the opposite hand for a deeper stretch into your quadriceps.
4. 4. Revolved crescent lunge (Parivrtta Anjaneyasana): To turn Anjaneyasana into a twist, place your hands in Anjali Mudra (prayer position) and rotate your torso so that it’s inside of your front knee. When you twist over your knee, grab your back foot with the opposite hand and pull for a deeper stretch into your quad.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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