Sanskrit: Anjaneyasana
AHN-jah-nay-AH-sah-nah
Benefits
Stretches and strengthens legs, opens chest
Expands and strengthens lungs
Reduces fatigue, increases energy
Standard Cues
Begin in Downward Facing Dog. Step your right foot in between your hands with an exhale. Rise onto your fingertips.
Engage your back leg. Reach your arms toward the sky with an inhale, palms facing each other. Bring your torso upright. Bend your right knee with an exhale, bringing the thigh parallel to the floor. Align knee over ankle.
Hold the pose and take slow, deep breaths. Return to Downward Facing Dog with an exhale. Change sides.
Short Cues and Options
Draw shoulders away from ears
Draw lower ribs in and down
Align knee over ankle
Lengthen tailbone toward floor
Lift back heel
Keep your hands on your hips or back knee on the floor, toes untucked.
Knee can be down or up but it’s common for Yoga teachers to say “high lunge” when they mean knee up, and anjanasana when they mean the knee to be down.
Precautionary Warnings
Avoid this pose if you have heart problems, high blood pressure or knee injury.