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AnjaneyasanaBeginnerkneeling

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Anjaneyasana

आञ्जनेयासन

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.

Anatomy Involved

Benefits

5

Avoid If

3
  • Knee injuries
  • Hip injuries
  • Lower back pain

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding
✕Letting the hips shift forward of the knees
✕Collapsing the lower back
✕Tensing the shoulders and neck
✕Ignoring pain in the knees or ankles — use props or modify
✕Forcing the hips open beyond their current range
✕Rounding the spine instead of hinging from the hips
✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

8 cues
  • 1Place padding under the knees if needed for comfort
  • 2Align the hips directly above or behind the knees
  • 3Keep the spine long and the chest lifted
  • 4Press the tops of the feet or toes firmly into the floor
  • 5Engage the core to support the lower back
  • 6Allow the hip joints to open gradually — never force
  • 7Hinge from the hips, leading with the chest
  • 8Fix the gaze on a steady point (drishti) for balance

Pose Details

Pose Type

hip openerforward bendbalance

Body Focus

lower bodyhipscore

Focus Areas

flexibilitystrengthbalancebreathing

Best For

prenatalpostnatalbeginnersdesk workersathletesrunners

Yoga Styles

hathavinyasaiyengar

When to Practice

warm upsun salutationpeak pose

Position

kneeling

Target Areas

AdductorsQuadsGlutesAbs

Practice Flow

Bharmanasana (Table top pose)
Bharmanasana (Table top pose)
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Anjaneyasana
This pose
Adho Mukha Virasana (Child's Pose)
Adho Mukha Virasana (Child's Pose)
Savasana
Savasana

About this Pose

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.

How to Practice

1

1. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

2

2. Step your right foot forward between your hands, aligning the right knee directly over the right ankle.

3

3. Lower your left knee to the ground, ensuring the top of the left foot rests on the floor.

4

4. Inhale, and sweep your arms overhead, palms facing each other or slightly apart, broadening the chest.

5

5. Lift your chest, and gently arch your back, keeping your core engaged to protect your lower back.

4 more steps remaining

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Frequently Asked Questions

Common questions about Anjaneyasana

What is Anjaneyasana?

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.

What are the benefits of Anjaneyasana?

Stretches hip flexors and quadriceps. Strengthens legs and core. Improves balance. Opens the chest. Increases energy levels.

Who should avoid Anjaneyasana?

Avoid this pose if you have: Knee injuries, Hip injuries, Lower back pain.

How many steps are in Anjaneyasana?

Anjaneyasana is practiced in 9 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog).

Is Anjaneyasana suitable for beginners?

Yes, Anjaneyasana is a beginner-friendly pose suitable for all levels.

What props are needed for Anjaneyasana?

You may use: blanket, block. Props make the pose more accessible and comfortable.

What poses should I do before Anjaneyasana?

Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.

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