Anjaneyasana

Meaning and Spiritual Significance of 

 is deeply rooted in yogic symbolism. Lord Hanuman is known for his unwavering devotion, humility, and extraordinary power. Practicing this pose inspires similar qualities:

Anjaneyasana

• Courage to move forward in life

• Emotional openness and surrender

• Strength balanced with grace

Energetically,  opens the Anahata Chakra (Heart Chakra) and Svadhisthana Chakra (Sacral Chakra), helping practitioners release emotional blockages, cultivate compassion, and enhance creative flow.

Anjaneyasana

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Anatomy Involved in 

 engages and stretches several major muscle groups:

• Hip flexors (iliopsoas)

• Quadriceps

• Hamstrings

• Gluteal muscles

• Calves

• Core muscles

• Spine and back muscles

• Shoulders and arms

By deeply stretching the hip flexors, this pose counteracts the negative effects of prolonged sitting and sedentary lifestyles.

Anjaneyasana

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Types of 

 can be practiced in multiple forms:

1. Basic Low Lunge (Hands on Thighs)

2.  with Arms Overhead

3. Twisted 

4. Crescent Lunge (High Lunge Variation)

5. Supported 

Each variation targets different aspects of strength, flexibility, and balance.

Anjaneyasana

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How to Practice (Step-by-Step Guide)

Starting Position

1. Begin in Adho Mukha  (Downward Facing Dog).

2. Step your right foot forward between your hands.

3. Lower your left knee gently to the mat.

4. Untuck the toes of the back foot.

5. Ensure your front knee is stacked over the ankle.

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Entering 

1. Inhale deeply and lift your torso upright.

2. Place your hands on your front thigh or raise your arms overhead.

3. Lengthen the spine and lift the chest.

4. Sink the hips forward gently to deepen the stretch.

5. Relax the shoulders while keeping the chest open.

6. Anjaneyasana

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Holding the Pose

• Hold a for 30–60 seconds.

• Breathe deeply and evenly.

• Keep the core engaged for stability.

• Anjaneyasana

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Exiting the Pose

1. Bring your hands back to the mat.

2. Step the front foot back to Downward Dog.

3. Repeat on the opposite side.

4. Anjaneyasana

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Breathing Technique in 

Breath awareness enhances the benefits of :Inhale to lengthen the spine and lift the chest.

• Exhale to gently deepen the hip stretch.

• Maintain slow, rhythmic breathing.

This breathing pattern calms the nervous system and increases flexibility.

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Benefits of 

Physical Benefits

1. Deeply stretches hip flexors and thighs

2. Strengthens legs and glute muscles

3. Improves balance and stability

4. Enhances spinal flexibility

5. Opens chest and shoulders

6. Improves posture

7. Stimulates abdominal organs

8. Enhances circulation

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Mental and Emotional Benefits

1. Reduces stress and anxiety

2. Encourages emotional release

3. Improves focus and concentration

4. Builds confidence and courage

5. Promotes mindfulness

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Therapeutic Benefits

• Helps relieve lower back stiffness

• Beneficial for people with tight hips

• Supports emotional healing

• Aids in improving flexibility for runners and athletes

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 for Beginners

Beginners can modify asana by:

• Placing hands on the front thigh

• Using blocks under the hands

• Keeping the torso upright instead of lifting arms

Consistency and comfort are more important than depth.

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 for Advanced Practitioners

Advanced yogis can deepen the pose by:

• Raising arms overhead and interlacing fingers

• Adding a gentle backbend

• Performing twisted variations

• Holding the pose longer with breath control

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Preparatory Poses for 

To safely practice , include:

• Tadasana

• Uttanasana

• Virabhadrasana I

• Ashwa Sanchalanasana

• Setu Bandhasana

These poses prepare the hips and legs.

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Counter Poses After 

After, practice:

• Adho Mukha Svanasana

• Balasana

• Paschimottanasana

• Supta Matsyendrasana

These poses help neutralize the spine and hips.

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Variations of 

Twisted 

• Adds spinal rotation

• Improves digestion

• Enhances detoxification

Crescent Lunge

• Back knee lifted

• Builds leg strength and balance

Supported Use bolsters or blocks

• Ideal for restorative practice

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Precautions and Contraindications

Avoid or modify a if you have:

• Knee injuries

• Hip pain

• Recent surgery

• Severe lower back issues

Always practice with proper alignment and professional guidance if needed.

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Common Mistakes to Avoid

1. Letting the front knee move past the ankle

2. Collapsing the lower back

3. Overarching the spine

4. Holding the breath

5. Lack of core engagement

Correct alignment ensures safety and effectiveness.

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and Hip Flexor Health

Tight hip flexors are common due to prolonged sitting. 

• Lengthens the iliopsoas

• Improves pelvic alignment

• Reduces lower back discomfort

Regular practice restores hip mobility.

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 for Office Workers

This pose is excellent for people who sit for long hours:

• Relieves hip stiffness

• Improves posture

• Reduces fatigue

• Enhances energy levels

Even short daily practice brings noticeable relief.

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janeyasana for Athletes

Athletes benefit from:

• Improved stride length

• Reduced risk of injury

• Enhanced flexibility

• Better muscle recovery

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 and Chakra Activation

• Heart Chakra: Emotional openness and compassion

• Sacral Chakra: Creativity and fluidity

• Root Chakra: Stability and grounding

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Best Time to Practice 

• Morning: Energizes the body

• Evening: Releases stored tension

Practice on an empty stomach for best results.

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How Long to Hold A

• Beginners: 20–30 seconds

• Intermediate: 30–60 seconds

• Advanced: 1–2 minutes

Listen to your body and breathe deeply.

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 in Yoga Sequences

a is commonly used in:

• Sun Salutation variations

• Hip-opening sequences

• Strength-building flows

• Vinyasa transitions

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and Mindfulness

This pose teaches:

• Presence in movement

• Breath-body connection

• Emotional awareness

Practicing with mindfulness deepens its impact.

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Anjaneyasana in Yogic Philosophy

 symbolizes devotion, surrender, and courage. It reminds practitioners to move forward with faith, strength, and an open heart.