Simple Steps Yoga: Anjaneyasana

 by Stephanie F. Earls

In my life yoga is a healing and transformational force. There is a lot to say about that however, brought down to the essential, when I am asked: "Why do you practice yoga?" my answer is always: "Because it feels good!"

In today's and coming entries, I will be talking more directly about practicing Hatha yoga poses: asana. Sometimes the easiest and most obvious way to access a yoga practice is through the body however the foundation of a true yoga practice begins with philosophy and in a nutshell, as we approach a practice from a yoga standpoint, our foundational philosophical premise is ahimsa. This is a sanskrit word which translates to non-harming and which I like to call kindness. This means quite simply: be kind to yourself, do not harm yourself. Be kind in thought and action.  Keeping this foundational notion in mind and heart, whether you are learning a pose here or in a class or you are negotiating a relationship in your life, you will put your wellness (and consequently the wellness of others) at the forefront. And then, even if it is a challenge, you will feel good!  Enjoy!! (that means try it ;)

photo by Miles Paredes

Anjaneyasana 

(Low Lunge/Dragon Pose)

Anjaneyasana is one of my favorite poses for its ability to strengthen, ground, tone and stretch the body.  It encourages space in the hips. It can be done actively or Yin style. 

*From Downward Dog or from hands and knees, step your left foot up between your hands, placing left ankle under left knee.

*Set your right knee down and slide it back behind the right hip enough to feel a slight stretch at the front of the right hip.

*For an active approach press the top of your right foot into the ground or mat and press down and energetically forward with your left foot. This will help engage your core so the torso lifts up off the left thigh. Inhale and lengthen your spine from the base (tail bone) to the crown of your head as if you were standing in Tadasana (mountain pose). Exhale, extend this pose into your arms by reaching toward the sky, along side your ears. Reach through the fingertips and soften the shoulders away from the ears. Lift your gaze while keeping your neck long. 

*For an added stretch to the upper back, press palms together as shown here. Bring your gaze toward your thumbs. Steadying your gaze will help steady your mind.  As your eyes lift, your throat opens and shoulders relax away from the ears. Hold for 3-5 breaths.

*Repeat with right leg forward.

*For a Yin approach to Anjaneyasana (yin name: Dragon Pose) take the shape but let the leg muscles soften while your arms rest on your front thigh.  Or, with legs in place bring your hands to the floor or blocks on either side of your front foot. Let your breath flow.  Use your thoughts to encourage your body to be soft and still. Hold for 3 minutes on each side.

Yin yoga is also Hatha Yoga, part of the asana (physical) practice that is popular today. In a nutshell, the difference between a "yin" practice and a "yang" (or active) practice is that with a yin approach we let the muscles be soft while the body takes the shape. A yin pose is held for several minutes.  This allows the pose to work into the joints, encouraging hydration and regeneration of the joints and connective tissues of the body.

Stay tuned for more and please comment below if you have questions on this or any pose. You're also welcome to email questions/requests to SE.BreatheHere@gmail.com. I'd be glad to answer or blog on your questions or requests!