Ever Trend Zone Anjaneyasana or Crescent Moon poses are ideal for the lower body. But it will strengthen your legs only if you make it right. Follow these steps to enjoy their health benefits.
In the world of strength training, rush is popular with the ability to strengthen the waist, legs, and back. It is also ideal not only for stability but also for improving mobility. The interesting thing about this exercise is that you can do it during yoga classes. The slightly challenging version of this exercise is the name of Yoga Anjaneyasana. It is sometimes called a low -lunge pose or a crescent pose. In this pose, the frontney is bent at a 90 -degree angle, the hind legs extend behind you, and your arms extend above your head. It is especially good for your lower body. It stretches out the nervous muscles of that part.
What is Anjaneyasana?
Anjaneyasana, also known as a low -run pose or crescent pose, is a dynamic yoga posture that offers many health benefits. “This pose contains a stretch with a deep waist and legs while promoting balance, adjustment, and mental focus,” says Fitness coach Dr. Mickey Meta. Low lunge poses are often used as a deeper stretch preparation posture, or as a preparatory posture for advanced poses such as Hanumanasana and Monkey pose.
This is the muscles that are growing in the crescent moon pose:
- He stretches his hip flexion muscles, quadriceps, and hamstrings, and pays special attention to biceps, the hog muscle behind the thighs.
- Glute, especially gluteus maximus, is stimulated.
- It also has a very calm growth along the chest and shoulder (a thoracic major, deltoid), and even the upper back of the back.
What are the benefits of Anjaneyasana?
1. Enhance your lower body
Anjaneyasana helps to extend many muscles, such as quadriceps, hamstrings, and GLUT bones, and strengthen legs. According to a study published in the 2018 Journal of Human Kinetics, lange, including low rush, can adjust the waist, GLUTE, and thighs.
2. Heart opening pose
“The crescent pose is considered a pose of the heart opening to extend the chest and shoulder. This raises the chest and opens the lungs for expansion.
3. Improve adjustment and balance
Yoga is generally known to improve the physical balance of people. A 2016 survey, which was published in age and aging, showed that yoga would help improve the balance of people aged 60 and over. Anjaneyasana focuses on improving concentration and balance. The concentration required to maintain a posture helps to strengthen the body’s mind connection. “This is a good pose to strengthen both physical and mental balance,” says Dr. Mehta.
4. Preparation of deeper stretching
It can be used as a pose to a more complicated position, such as Hanumana Sana (Monkey Pose) and Ekapada Rajakapotasana (King Positive Pose on one foot). This helps to open the waist and thighs, and make it smoother to a deeper stretch.
5. Relief from sciatica
Running a crescent pose will help you gently stretch the muscles around the sciatic nerve, especially at the hip level. “This helps release tensions and pain that can cause sciatic nerve tightening or compression,” says Meta.
6. It may be suitable for digestion
Poses that alleviate the wind are one of the popular Asana to improve intestinal health. If you’re looking for a yoga pose to improve digestion, you can try a crescent pose. The abdominal muscles are irritated and help improve digestion while taking a low rush pose.
How to Anjaneyasana?
- Assume the high lunge position by placing your right foot in front and your left foot straight behind.
- Close your left knee near the floor and keep your right knee on your right ankle.
- Cover the core, extend the spine, spread your chest, and relax your shoulders.
- Stand up while raising your arms while raising your arms over your head and improving your palms.
- Hold the pose 5 to 10 times with breathing and switch to the other side.
ANJANEYASANA variation
- Anjanyasana with knee lift: Instead of lowering your back on your back, lift a little to reduce the distortion of your knees.
- Anjanyasana with a strap: Add a strap under your forefoot and stretch deeper than your waist and thighs.
- Anjanyasana with a forward turn: Move forward, touch the ground, and create a more intense stretch on the back leg and waist.
- Twist Anjanyasana: Twist the torso on one side and turn your waist to the front to extend your spine and waist deeply.
- Anjanyasana with wall support: Turn on the wall to stabilize your body, start facing the wall, move slowly back, and raise your back for stability.
Do I need to avoid Anjaneyasana?
- A knee injured needs to fix this pose by avoiding the deep bend of the knee or lifting the back knee slightly and reducing the burden.
- In order to prevent the waist from growing excessively, the pose of the crescent moon is changed by keeping the front thigh at 90 degrees on the ground.
- Those who are injured on the back should focus on keeping the spine longer and should avoid deep forward bends that may put a burden on their hips.
Anjaneyasana is a basic yoga pose that helps physical strength, flexibility and balance. This yoga pose is also suitable for improving concentration.
Related FAQ
What is the difference between Ashwa SANCHALANASANA and ANJANEYASANA?
Ashwa San Charanasana, a high -ranged pose, and Anjanyasana, a low -lunge pose, are the same as the lower body engagement, but the legs are different. The hind legs are in a curled position, the toes are pushed into Ashuwa Santianasana, but the toes on the back are pushed in, and the knees are approached to the ground of Anjaneyasana. The difference is that the stretch strength of the waist and legs is increased.
How much do you need to hold Anjaneyasana?
Practice Anjaneyasana for 5-10 seconds on both sides. Once you get used to the pose, you can increase the time on both sides to 30 seconds or 1 minute.
