Anjaneyasana

From Wikipedia, the free encyclopedia
Jump to: navigation, search
Anjaneyasana
Captura de pantalla 2011-05-01 a las 12.13.14.png
Side view of Anjaneyasana
Etymology
English name(s) Anjaneyasana
Crescent Pose
Sanskrit अंजनेयासन/ Aṅjaneyāsana
Pronunciation IPA: [ɐɲneːːɟɐrɑːsɐnɐ]
Meaning Anjaneya: "Son of Anjani"
asana: "posture"
Key Points
dṛṣṭi (eye focus) Hastagrahe dṛṣṭi (to palm)
Asana type Standing Asanas
Iyengar difficulty 1 star
Anatomy
Muscles stretched iliopsoas, quadriceps (mainly rectus femoris), gluteus maximus
Muscles working Legs: gluteus medius, gluteus minimus adductor magnus, adductor longus, adductor brevis, gracilis, pectineus
Arms & Shoulders: (with arms abducted) deltoids, triceps, trapezius, rhomboid and latissimus dorsi.
Joint actions hip flexion, opposite side hip extension, hip adduction, spinal extension, shoulder abduction

Anjaneyāsana is a yoga asana. The name Anjaneya is a matronymic for Hanuman whose mother's name is Anjani. Hanuman is a central figure in the epic Rāmāyaṇa and an important Iṣṭa-devatā in devotional worship. In non-devotional and English language settings the pose is frequently referred to as crescent pose for its shape.

Description[edit]

Version 1:

  1. Starting from a lunge, bring down the back knee.
  2. Raise the arms forwards and up.

Version 2:

  1. The same as version 1, but with the back knee elevated and extended with back foot in dorsiflexion (toes tucked, heel lifted).

Drishti[edit]

The Hastagrahe dṛṣṭi (Sanskrit: हस्तग्रहे दृष्टि ) at the palm of the hands is the correct dṛṣṭi (visual focus) for Anjaneyasana in Ashtanga Vinyasa Yoga.[1]

Bandhas[edit]

Use of bandhas increase the stability of the body in this asana. Both mula bandha (root lock) and uddiyana bandha (abdominal lock) may be engaged. This combination creates an axial extension in the spine which assists in supporting in the torso as the chest is brought up and back. A "sternal crunch" can be substituted for the bandhas here, also creating axial extension and helping draw the psoas major into a deeper stretch.

Variations[edit]

Arm position may be on the ground as in Surya Namaskar

Ardha urdhwa bhujangasana.jpg

Arms may be crossed in front, or bound behind the back. The pose is often turned into a twist parivṛtta anjaneyasana.

Benefits[edit]

See also[edit]

References[edit]

  1. ^ Steiner, Roland. "Virabhadrasana B". Retrieved December 6, 2012. 
  2. ^ Iyengar, B.K.S (1979). Light on Yoga. New York: Schocken. p. 62. ISBN 0-8052-1031-8. 

Sources[edit]