Anjaneyasana - Crescent Moon Pose or Low Lunge

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The heart that opens fully — like the crescent moon between darkness and full light — is the heart that touches the infinite. — Yoga wisdom

Anjaneyasana — Crescent Moon / Low Lunge — Anjaneya = son of Anjani (epithet of Hanuman) — the pose of the devoted warrior — is a beginner-level yoga posture that opens the hip flexors and groin while simultaneously lifting the heart in a gentle backbend, combining groundedness and expansive opening in a single graceful shape.

Named after Hanuman — the embodiment of devotion and strength in Hindu mythology — Anjaneyasana carries the quality of wholehearted commitment. The low lunge's deep groin opening addresses one of the most common areas of modern postural restriction (tight hip flexors from sitting), while the raised arms and heart lift invite expansiveness and courage.

How to Practise Anjaneyasana — Crescent Moon / Low Lunge: Step-by-Step Guide

Begin in a standing position at the top of the mat. Follow these steps with mindful breath:

• Step the right foot forward between the hands; lower the left knee to the mat, untuck the toes
• Align the right knee directly over the right ankle — knee does not push past the toes
• Inhale and sweep the arms overhead, palms facing each other or joined at the top
• Draw the tailbone down and lift the pubic bone slightly to protect the lower back
• Open the chest and gently draw the shoulder blades toward each other; allow a soft backbend in the upper spine
• Hold for 5–8 breaths; with each inhale, lengthen the spine; with each exhale, sink deeper into the lunge
• Release, step back, and repeat on the left side

Physical Benefits of Anjaneyasana — Crescent Moon / Low Lunge

• Deeply stretches the hip flexors (psoas and iliacus) — the most commonly shortened muscles in modern life
• Opens the groin and inner thigh, improving pelvic mobility and hip range of motion
• Strengthens the front thigh, gluteus muscles, and core stabilisers
• Gentle backbend quality opens the chest and counters the effects of prolonged sitting
• Improves balance and proprioception through the stable lunge foundation

Mental & Emotional Benefits

• The devotional quality of the pose cultivates humility and open-heartedness — qualities associated with Anahata Chakra
• Hip flexor release often carries emotional release, as tension is commonly stored in the hips and pelvis
• Develops patience and persistence — the deepening of the pose over time mirrors the gradual unfolding of the heart

Energetic Benefits: 💚 Anahata (Heart) Chakra

Anjaneyasana — Crescent Moon / Low Lunge is closely associated with the Anahata (Heart) Chakra, the energy centre governing compassion, openness, and the capacity for love. Regular practice activates and balances this chakra, bringing its qualities more fully into daily life. To deepen your understanding of this chakra and its influence on your wellbeing, explore our beautiful Anahata Poster — a visual anchor for meditation and a reminder of the energy you are cultivating through your practice.

For the complete chakra map and a guide to balancing all seven energy centres, see our Yoga Asanas for the 7 Chakras guide and our Complete 7-Chakra Interactive Chart.

Modifications & Variations

• Place a folded blanket under the back knee for sensitivity or discomfort
• Keep the hands on the front thigh (instead of raised) if shoulder or balance challenges arise
• Advanced: add a gentle backbend by clasping hands behind the back or reaching back to hold the back foot (Crescent Moon deep variation)
• Use blocks under the hands if the hips are very tight and the pelvis tilts significantly

Contraindications & Safety Guidelines

• Knee injuries: use extra padding and keep the lunge shallow; consider skipping if pain arises
• Groin or hip flexor injury: avoid deep sinking; keep the stretch gentle
• High blood pressure: keep arms at the sides rather than raised overhead
• Lower back pain: ensure the tailbone is tucked and the core engaged to prevent lumbar compression

Science & Research

Studies on psoas muscle flexibility show that sustained holds of hip flexor stretches (30–60 seconds, as in Anjaneyasana) produce measurable lengthening of the hip flexor complex over 6–8 weeks. Tight psoas muscles are associated with anterior pelvic tilt, lower back pain, and even mood dysregulation — as the psoas is innervated by the same nerve network that governs the stress response.

Related Poses & Practice Resources

Deepen your practice with these related resources: Hanumanasana — Monkey Pose | Virabhadrasana I — Warrior I | Bhujangasana — Cobra Pose

Support your yoga practice with our Mega Bundle Chakra Harmony Collection — all 7 chakra posters and guides in one beautiful set — and our Seven Chakra Affirmation Pack to reinforce the energetic shifts your practice creates.

Frequently Asked Questions

What is the difference between Low Lunge and Crescent Moon?

Low Lunge (Anjaneyasana) has the back knee on the floor. Crescent Moon (also called High Lunge) has both feet on the floor with the back leg straight. Both share the same hip-opening and heart-lifting quality; the knee-down version is gentler and more accessible.

How do I protect my lower back in Anjaneyasana?

Draw the tailbone down (posterior pelvic tilt) and engage the core gently. Avoid excessive arching of the lower back by prioritising the length of the spine over the depth of the backbend. The hip flexor stretch should be felt in the front of the back hip, not the lower back.

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Every low lunge is an act of trust: one foot forward, one knee down, arms open to what comes. — Modern yoga teaching