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Benefits of Anjaneyasana and How to Do it By Dr. Himani Bisht

By Dr. Himani Bisht +2 more

Introduction: 

Yoga is an ancient form of training, and now it is gaining the limelight as a useful exercise method for human well-being. There are different yoga postures or asanas that may help treat different forms of diseases. All these yoga asanas and postures remain to unify the mind, body, and soul. Yoga originated with a universal desire to attain happiness and eliminate suffering. The yogic culture and tradition consider Lord Shiva as the founder of yoga. Several practices or disciplines of yoga-like pranayamas, shatkarma, mudras, and asanas. In this section, we will learn in detail about the anjaneyasana, or the low lunge pose in yoga. Let us explore more about the health benefits of this yogic posture.1 

What is Anjaneyasana? 

Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge and personifies lord hanuman, son of Anjani. Hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for anjaneyasana is Virabhadrasana and Ardha Chandrasana.2 

anjaneyasana

This asana may help in stretching, and strengthening and give flexibility to the body. Furthermore, this asana increases the balance in your body.  

How to do it? 

 Anjaneyasana must be done properly for maximum health benefits. One may perform Anjaneyasana in the following manner:2 

  • First, stand in Tadasana. In this pose, your body is in a straight, aligned position. 
  • Next, stretch your left leg back fully with the lower left leg (part of the left leg below the knee) touching the floor.  
  • Bend your right leg at the knee and ensure the right foot is placed in front of the left foot. The legs should be placed at a distance that avoids wobbling legs.  
  • Next, stretch your arms over your head in the namaskar position. 
  • This asana depicts lord hanuman, the son of Anjani; hence it is called Anjaneyasana. Breathe normally and hold this position for 3-5 minutes. 
  • Breathe out and return to the original position. 
  • Repeat the above steps with alternate legs. 

Do you know? 

  • The practice of anjaneyasana helps activate the Muladhara chakra, which is known to boost confidence, stability, energy, and strength.    

Benefits of Anjaneyasana:  

Anjaneyasana is Beneficial to human health and gives flexibility and balance to your body. Some benefits of this pose are as follows: 

Benefits of Anjaneyasana on Musculoskeletal Disorders: 

A sedentary lifestyle and faulty body postures can increase the risk of musculoskeletal disorders (MSDs) characterized by pain and reduced mobility. Mrithunjay et al. conducted a review in 2017 to evaluate the effect of yoga interventions like Anjaneyasana on MSDs. The findings of this review supported the practice of anjaneyasana helps in the activation of core muscles in the body, which may lower the risk of developing MSDs. Thus, asanas like anjaneyasana may prevent MSDs; however, one should not consider this asana as an alternative to modern medicine. Kindly consult your doctor for proper treatment for MSDs. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.3 

Benefits of Anjaneyasana on Intellectual and Developmental Disability: 

Individuals with intellectual and developmental disabilities (IDDs) have impaired practical social skills, reduced cognition, and learning physical functioning. IDDs may occur during a child’s development or can be congenital, i.e., present by birth. Anita et al. conducted a study in 2020 to evaluate the health benefits of the seven-week practice of yogasanas like anjaneyasana. The findings of this study showed that anjaneyasana helped improve functional fitness by core strengthening due to supine extension. Thus, the practice of asanas like Anjaneyasana may reduce IDDs, but the practice of this asana should not be considered an alternative to modern medicine. Kindly consult your doctor for the proper management of IDD. Additionally, it is recommended to practice this asana under the supervision of a qualified trainer.4 

Benefits of Anjaneyasana on Cardiovascular Endurance: 

Cardiovascular endurance is how well your heart performs while doing mild-moderate intensity activities. James et al. conducted a review in 2002 to assess the effect of yoga interventions on cardiovascular endurance. The summary estimates that performing yogasanas like anjaneyasana positively impacted cardiovascular endurance and improved heart rate. Thus, the Anjaneyasana, along with other asanas may increase cardiovascular function. But the practice of this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment and not rely on this asana alone. Additionally, one should practice this asana under the supervision of a qualified trainer.5 

Benefits of Anjaneyasana on Respiratory System:   

Literature reviews support that performing yogasanas and pranayamas regularly may positively impact breathing. James et al. conducted a review in 2002 to assess the effect of yoga interventions on the respiration system. The findings of this review stated that performing regular yogasanas like Anjaneyasana increased the amount of oxygen in the body, thus improving breathing. Thus, this asana may positively impact the respiratory system by improving breathing and may help patients with respiratory distress. But this asana should not be considered an alternative to modern medicine. So, kindly consult a doctor for proper treatment of any respiratory issues, and do not rely on this asana alone. Additionally, one should perform this asana under the supervision of a qualified trainer.5 

Other benefits of Anjaneyasana: 

  • It may help internal tone organs like the stomach and improves digestion.2 
  • It may help alleviate chronic pelvic pain in women.7 
  • It may help improve body posture.2 
  • It may relieve sciatica and stretch the thighs, groins, chest, armpits, and shoulders.6 

Note: The above-mentioned benefits of Anjaneyasana are not proven in any human study and are based on a literature search. Don’t depend on yoga or asanas if you have any health-related issues. Consult your doctor and take proper medication based on your symptoms. 

Also Read: How to Tone Legs: Expert’s Guide to Achieving Fitness Goals

Yoga practice may develop the mind and body; however, this is not an alternative to modern medicine or ayurveda. Therefore, you must not rely on or depend on Yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Furthermore, it is necessary to practice and learn Yoga under the supervision of a trained yoga teacher to avoid any injuries. 

The balance twelve exercises including Ajaneyasana are known to maximise the dynamic balance. I suggest the regular practice of Anjaneyasana as it may lessen anxiety when combined with hatha yoga.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risks of Anjaneyasana: 

  • People who have a headache, lower back pain, or neck pain should avoid this asana 
  • People with a hernia should avoid this asana. 
  • People with any injuries or recent surgeries must avoid this asana. 
  • People with slipped disc or sciatica. 
  • Pregnant women should avoid this asana.2 

Studies say the long-term regular practice of Anjaneyasana may lead to improvements in blood sugar levels, mental stress, weight, body shape, and flexibility. In my experience, there may be improvements in the hydration, appearance of wrinkles, and overall texture of the skin.

Dr. Rajeev Singh, BAMS

Conclusion: 

Anjaneyasana is commonly known as the low lunge pose. This kind of yoga posture incorporates a deep low lunge. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. This asana is like the Ardha Chandrasana. The preparatory pose for Anjaneyasana is Virabhadrasana and Ardha Chandrasana. This asana’s practice may positively impact musculoskeletal disorders, cardiovascular endurance, respiratory system, and IDDs. Additionally, this asana may help improve digestion, chronic pelvic pain, and body posture.  

Disclaimer: It is advised not to consider Anjaneyasana as a substitute for modern medicine. It is recommended to consult your doctor for proper treatment and not rely on this asana alone. Additionally, one must perform this asana under the supervision of a qualified trainer. 

Frequently Asked Questions 

1) What is Anjaneyasana in yoga? 

Anjaneyasana is commonly known as the low lunge pose. This yoga posture incorporates a deep low lunge stretch. This yoga pose personifies lord hanuman, son of Anjani; hence it is called anjaneyasana. The preparatory pose for anjaneyasana is Ardha Chandrasana and Vidharbhasana.2 

2) What is the preparatory pose for Anjaneyasana? 

Ardha chandrasana and vidharbhasana is the preparatory pose for anjaneyasana.2 

3) How to do Anjaneyasana? 

In this pose, your body is in a straight, aligned position. Next, stretch your left leg back fully with the lower leg (the part of the left leg below the knee) touching the floor. Bend your right leg at the knee; ensure the right foot is placed in front of the left. The legs should be placed at a distance that will avoid wobbling in the legs. Next, stretch your arms over your head in the namaskar position. This asana depicts lord hanuman, the son of Anjani; hence it is called Anjaneyasana. Breathe normally and hold this position for as long as possible. Breathe out and return to the original position. Repeat the above steps with alternate legs.2

4) What are the contraindications of Anjaneyasana? 

The practice of anjaneyasana is contraindicated in people with a hernia, slipped disc, or sciatica and people with any injuries or surgeries. Pregnant women should avoid doing this asana.2 

5) For how long should one perform Anjaneyasana? 

The practitioner can hold this pose for three-five minutes. However, perform this asana under the guidance of a trainer. 

References: 

  1. National Council of Educational Research and training. Available at: https://ncert.nic.in/pdf/publication/otherpublications/tiyhwlups1.pdf (Accessed: December 25, 2022).  
  1. Sivasubramaniam, T. (2020) Anjaneyasana: Steps: Benefits, Classic Yoga. Available at: https://www.classicyoga.co.in/2020/07/anjaneyasana-steps-benefits/ (Accessed: December 25, 2022).  
  1. Rathore M, Trivedi S, Abraham J, Sinha MB. Anatomical correlation of core muscle activation in different yogic postures. International journal of yoga. 2017 May;10(2):59. doi:10.4103/0973-6131.205515. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5433114/ 
  1. Reina AM, Adams EV, Allison CK, Mueller KE, Crowe BM, van Puymbroeck M, Schmid AA. Yoga for functional fitness in adults with intellectual and developmental disabilities. International Journal of Yoga. 2020 May 1;13(2):156. doi: 10.4103/ijoy.IJOY_57_19. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7336942/ 
  1. James A. “Psychophysiologic effects of Hatha Yoga on musculoskeletal and cardiopulmonary function: a literature review.” Journal of alternative and complementary medicine (New York, N.Y.) vol. 8,6 (2002): 797-812. doi:10.1089/10755530260511810. Available at: https://pubmed.ncbi.nlm.nih.gov/12614533/ 
  1. Huang AJ, Rowen TS, Abercrombie P, Subak LL, Schembri M, Plaut T, Chao MT. Development, and feasibility of a group-based therapeutic yoga program for women with chronic pelvic pain. Pain Medicine. 2017 Oct 1;18(10):1864-72. doi:10.1093/pm/pnw306. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6279262/ 
  1. The 7 benefits of Anjaneyasana (low lunge pose) (2019) Rishikul Yogshala. Available at: https://www.rishikulyogshala.org/the-7-benefits-of-anjaneyasana-low-lunge-pose/ (Accessed: December 26, 2022).  

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