Anjaneyasana - Crescent Moon Pose or Low Lunge

Anjaneyasana — named after Anjaneya, the childhood name of Hanuman, the devoted monkey god of the Ramayana — is a deep hip flexor stretch and strength-building posture that sits at the heart of many yoga sequences. In its full expression, the front knee is stacked over the front ankle, the back knee rests on the floor, and the arms sweep upward overhead, creating the graceful arc of the crescent moon that gives the pose its poetic English name. It appears as a lunge variation in Surya Namaskar B and as a foundational hip opener in preparatory sequences for deeper backbends and splits.

How to Practise Anjaneyasana

1. Begin in Adho Mukha Svanasana (Downward Dog). On an inhale, step your right foot forward between your hands, placing it to the inside of the right wrist.

2. Lower your left knee gently to the floor. Release the top of the left foot so it rests flat on the mat.

3. On an inhale, lift your torso upright and sweep both arms overhead, reaching the fingertips toward the ceiling.

4. Draw the tailbone downward and lengthen through the lower back, avoiding excessive arching of the lumbar spine.

5. Gently draw the lower ribs inward and reach the crown of the head toward the ceiling, creating length through the entire front body.

6. Hold for five to eight steady breaths, feeling the deep stretch through the left hip flexor, psoas and quadriceps.

7. Exhale, release the hands to the floor, step back to Downward Dog and repeat on the left side.

Benefits of Anjaneyasana

Anjaneyasana is one of the most effective poses for stretching the hip flexors, particularly the psoas — the deep muscle connecting the lumbar spine to the femur that becomes chronically shortened through prolonged sitting. Regular practice opens the front of the hip and counteracts the postural effects of desk work, driving and sedentary lifestyle.

The pose simultaneously strengthens the front thigh (quadriceps) of the bent leg and the glutes of both legs, building the muscular support that protects the hip and knee joints during dynamic movement. Runners, cyclists and athletes who experience hip tightness benefit especially from this pose.

The upward sweep of the arms opens the chest, stretches the intercostal muscles and improves thoracic mobility — qualities that support deeper breathing and a more open posture. Combined with the grounding of the back knee, the pose creates a powerful integration of strength and release throughout the entire body.

Common Mistakes and Alignment Tips

The most common misalignment is allowing the front knee to collapse inward, toward the midline. Keep the front knee directly over the second toe, tracking in line with the ankle. This protects the knee joint and ensures the glutes are engaged correctly.

Many practitioners overarch the lower back as the arms lift overhead, compressing the lumbar spine. To correct this, consciously draw the tailbone toward the floor and gently firm the lower abdominals before lifting the arms.

If the arms pulling overhead causes the ears to squeeze forward or the shoulders to strain, widen the arms slightly to a V-shape, or rest the hands on the front thigh — this preserves the opening of the chest without creating shoulder tension.

Contraindications

Those with knee injuries should place a folded blanket or bolster beneath the back knee for cushioning. If there is pain in the knee joint itself — rather than a stretch sensation in the hip — ease out of the pose and consult a healthcare professional.

Acute hip flexor strain requires rest from deep lunge postures. Return to the pose gradually and with supervision once the acute phase has passed. Those with recent hip surgery should avoid the pose entirely unless cleared by a physiotherapist.

Modifications and Variations

For those who find the arms overhead challenging, placing the hands on the front thigh is a simple and effective modification. This allows full attention to the hip flexor stretch and the lower back alignment without the distraction of shoulder or arm discomfort.

A folded blanket under the back knee makes the pose accessible to those with knee sensitivity. For practitioners ready for a deeper challenge, the arms can move into a prayer position overhead, or the back knee can be lifted off the floor to transition into High Lunge (Utthita Ashwa Sanchalanasana) — a more intense version requiring greater hip and core stability.