Sanskrit: Anjaneyasana
ahn-jah-neh-YAHS-anah
Benefits
Stretches the hip flexors, hamstrings, and groin
Decreases sciatic pain
Opens the chest and abdomen
Creates low spine stability
Strengthens the thighs, quadriceps, and glutes
Standard Cues
Start in Adho Mukha Svanasana (Downward-Facing Dog).
On an exhale, step the right foot forward between the palms, and stack your knee in line with your ankle.
Gently lower your left knee down and allow the top of the foot to settle on the mat. Slide your left knee back as far as feels comfortable.
Inhale and slowly rise, sweeping your hands overhead to frame the ears. Turn the palms to face one another. Take your gaze up to your fingertips.
As you exhale, draw your pubic bone to your navel and lift the ribcage away from the hips.
Hold this pose for up to a minute. Use your inhales to lengthen the spine and exhales to deepen the stretch.
To release the posture, inhale and lengthen your torso. Exhale, release the hands to the floor, and step back to Downward-Facing Dog. Repeat on the opposite side.
Short Cues and options
Lift the torso to lengthen the upper and lower spine, and firm your abdominals.
Lift your ribcage away from your hips and press the hips forward to deepen the stretch.
Precautionary Warnings
Avoid if you have a groin injury or knee injury