AnatomyGlutes, Hamstrings, Hips
Pose TypeHip Opener, Standing
Anjaneyasana (ahn-jah-neh-YAHS-anah) anjaneya = praise, salutation
- Stretches the hip flexors, hamstrings, and groin
- Decreases sciatic pain
- Opens the chest and abdomen
- Creates low spine stability
- Strengthens the thighs, quadriceps, and glutes
- Hip pathologies
- Low back pathologies
- Groin injury
- Knee injury
- High blood pressure
- Start in Adho Mukha Svanasana (Downward-Facing Dog).
- On an exhale, step the right foot forward between the palms, and stack your knee in line with your ankle.
- Gently lower your left knee down and allow the top of the foot to settle on the mat. Slide your left knee back as far as feels comfortable.
- Inhale and slowly rise, sweeping your hands overhead to frame the ears. Turn the palms to face one another. Take your gaze up to your fingertips.
- As you exhale, draw your pubic bone to your navel and lift the ribcage away from the hips.
- Hold this pose for up to a minute. Use your inhales to lengthen the spine and exhales to deepen the stretch.
- To release the posture, inhale and lengthen your torso. Exhale, release the hands to the floor, and step back to Downward-Facing Dog. Repeat on the opposite side.
MODIFY OR REPLACE
- Walk your hand up the leg and settle on the thigh.
- Utilize a towel or blanket under the knee for support.
- Adho Mukha Svanasana (Downward-Facing Dog)
- Uttanasana (Standing Forward Bend)
- Utkatasana (Chair pose)
- Balasana (Child’s pose)
- Lift the torso to lengthen the upper and lower spine, and firm your abdominals.
- Lift your ribcage away from your hips and press the hips forward to deepen the stretch.
- Slide the reclined leg back to deepen the stretch.
- Be cautious of your low spine and keep the lower abdominals drawn up and in.
- Alanasana (Crescent Lunge)
- Virabhadrasana I (Warrior 1)
WATCH OUT FOR
- Knee, hip, or low spine pain
- Ribs pressing forward
- Front knee bending over the toes