Anjaneyasana [Low] (Low Lunge)
Learned: Asana Lab
See Manual Pages: 79, A-113, A-117
Where this can show up in class: Namaskars, Sutra 3, Peak Pada
This pose can be done in the following orientations: Kneeling.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown Arms |
Feet Pelvis Back leg Top of back foot (releases knee pressure) |
Front shin Back foot (if toes uncurled) Front foot |
Legs (scissor in and up) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Hands on thighs Support under front leg Hands on blocks Shortened stance (along long edge) |
Virabhadrasana I Anjaneyasana [High] Utthan Pristhasana Hanumanasana Parivrtta Parsvakonasana [Parivrtta Anjaneyasana [High]] Banarasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Back leg hip extension Front leg hip flexion Spinal extension |
Back leg hip flexors |
Front leg quads Front hamstrings |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Jamming in low back | Try uncurling back toes |
| Hanging too low (work being done by lumbar spine and not glutes) | Squeeze back glute; Push off front foot and lift belly/tuck tail |
| Instability/lack of balance | Widen stance (along short edge) for balance |
| Standing on back kneecap | Walk back leg back; Put block under back shin (behind kneecap) |
| Shoulders up by ears | |
| Knee past toes | |
| Excessive cervical extension | |