Anjaneyasana
आञ्जनेयासन
Target Muscles
About
Anjaneyasana is a kneeling backbend that stretches the hip flexors and quadriceps while strengthening the legs and core. It improves balance and opens the chest, promoting energy and vitality.
Benefits (5)
- + Stretches hip flexors and quadriceps
- + Strengthens legs and core
- + Improves balance
- + Opens the chest
- + Increases energy levels
Avoid If (3)
- - Knee injuries
- - Hip injuries
- - Lower back pain
Step-by-Step Instructions
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).
2. Step your right foot forward between your hands, aligning the right knee directly over the right ankle.
3. Lower your left knee to the ground, ensuring the top of the left foot rests on the floor.
4. Inhale, and sweep your arms overhead, palms facing each other or slightly apart, broadening the chest.
5. Lift your chest, and gently arch your back, keeping your core engaged to protect your lower back.
6. Hold the pose for several breaths, breathing deeply and evenly. Maintain the alignment of the front knee over the ankle.
7. Exhale, and lower your hands back down to the floor, framing your right foot.
8. Step back into Adho Mukha Svanasana.
9. Repeat on the other side.
निर्देश (Hindi)
1. Adho Mukha Svanasana से शुरू करें।
2. दाहिना पैर आगे लाएँ, दोनों हाथों के बीच रखें।
3. बाएँ घुटने को जमीन पर टिकाएँ।
4. श्वास लें, और हाथों को ऊपर उठाएँ, हथेलियाँ एक दूसरे की ओर हों।
5. छाती को ऊपर उठाएँ, और हल्के से पीछे की ओर झुकें।
6. कुछ सांसों के लिए आसन में बने रहें, गहरी सांस लें।
7. श्वास छोड़ें, और हाथों को नीचे लाएँ, दाहिने पैर के दोनों ओर रखें।
8. Adho Mukha Svanasana में वापस आ जाएँ।
9. दूसरी तरफ से दोहराएँ।