Crescent Warrior – Anjaneyasana

Beginners, Blog, Community Activities, Yoga poses

Crescent Warrior Pose, also known as High Lunge or Anjaneyasana, is a dynamic yoga posture that offers many physical, mental and emotional benefits. Wonderful for stengthening the lower body, promoting balance & stability and opening the heart, lungs and hip flexors. It’s also said to engage the solar plexus chakra which associates with self confidence, will power and overall energy. 

Finding the pose…

Coming from Downward Facing Dog, lift one leg into 3-legged dog and step it through to the center of your mat between your hands. All toes facing forward at this point, press into your feet, engage your core and lift so your hands are now reaching towards the ceiling. Check in with alignment cues below…

1. Plant your front foot with all toes facing forward, bend your knee to stack directly over your ankle or slightly behind it.

2. Your back foot should be forward, same as your front foot. Press into the ball of your foot and allow your back heel to lift.

3. Allow a slight bend in your back knee to avoid hyperextension.

4. Allow your shoulders to pull back and down away from your ears, gently squeeze the blades towards each other to promote opening in your heart & chest.

5. Without lifting your shoulders into your ears, reach your hands directly up towards the ceiling. Check that your hands are stacked over your shoulders and shoulders are stacked directly over your hips.

Pose Benefits…

Strengthens the lower body: Crescent Warrior Pose engages and strengthens the legs, particularly the quadriceps, hamstrings, and glutes. Holding the pose builds muscular endurance and stability in these major muscle groups, promoting overall lower body strength.

Improves balance and stability: As Crescent Warrior Pose requires balancing on one leg while maintaining a deep lunge, it enhances balance, stability, and proprioception. Regular practice can help improve coordination and reduce the risk of falls.

Opens the hip flexors: The deep lunge in Crescent Warrior Pose stretches the hip flexors of the back leg, including the psoas and quadriceps. This can be especially beneficial for individuals who spend long periods sitting, as it helps counteract the tightness that can develop in these muscles.

Expands the chest and lungs: The lifted arms in Crescent Warrior Pose open the chest, allowing for deeper breathing. This expansion of the chest can enhance lung capacity and promote better respiratory function.

Stimulates energy flow: Crescent Warrior Pose is believed to activate the Manipura (solar plexus) chakra, which is associated with personal power, confidence, and willpower. Practicing this pose can help release stagnant energy and invigorate the body and mind.

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