This asana has different names. The name crescent moon is mostly because of the form it takes and the name Anjaneya is derived from the name of mother of Hanuman whose name was Anjani. It is a great pose especially for the athletes as it treats all forms of lower body soreness. For runners who face problems of tight quads, hamstrings and hips, this is very helpful. It has a lot of benefits and practicing this regularly will bring a marked improvement in the health of any person. There are various ways of achieving perfection of this pose, the basic of which is discipline and consistency.
The following are the steps to perform this pose or asana.
You can start this pose with a Adho Mukho Svanasana or the Downward facing pose and then exhale as you pull the right foot in front, between your hands. You need to ensure that the right knees are in alignment with the heel.
Now keep your right leg in this position and then bring your lower knee towards the floor.
After this slide the left leg back until you feel the muscles stretching in your groin and as well as in the front of your left thigh.
Once you do this the front part of your left foot should be turned to the floor.
Now as you lift your body and make it upright, inhale.
Now spread your arms t the sides and upwards making sure that they are perpendicular to the ground.
After this lift your pubic bone towards your belly button and press you tailbone downwards.
Push your chest backwards as if against your back.
Now lift your head upwards and stretch your finger towards the ceiling.
Keep yourself still and hold on this position for atleast a minute.
Next step is to bring your hands down to the floor and move your body towards the right thigh.
Exhale and then take your left knee off the ground and step back into the original starting yoga posture, the Adho Mukho Svasasana.
To ensure uniformity repeat all the above steps with he left leg and hold the position for the same amount of time.
The main anatomical focus of this asana are the following body parts - thighs, groins, abdomen, chest, lungs, shoulders, armpits and neck. It is highly beneficial for these parts of the body.
This pose is manly beneficial for sciatica as it helps to stretch the hamstrings and leg muscles. It is also beneficial for the heart and stretches and stimulates the lower part of the body.
There are numerous benefits of this pose. Some of them are as follows.
It helps stretch the gluteus maximus and the quadriceps.
It helps to strengthen and tone the muscles of the shoulders and the arms.
Practicing this pose regularly will make your legs, knees, hips, arms, shoulders and abdomen stronger and flexible.
It also helps to improve and strengthen one's balance.
It helps to stimulate the reproductive organs and helps in digestion.
It relaxes your body, releases tension and improves mental focus.
It improves stamina and develops endurance in the thighs.
It should be avoided by people who have heart problems or should perform it only under the guidance and supervision of trained professionals. It is also not a very good pose to perform when one has high blood pressure, knee injuries, shoulder problems and neck or spinal injuries.
For the beginners they can practice this pose by facing the wall to improve the balance. Press the big toe of the front foot against the wall and stretch your arms up with finger tips to the wall.
Some of the variations that one can bring in this pose are taking the spine into a back bend position and keeping the knee above the heel, in case you suffer from knee pain or have injured your knee.
Some modification you can bring in this pose are -
To prevent friction and provide support and cushioning place a soft foam block or pillow under the back knee.
In case of shoulder or back injury do not raise the arms overhead.
In case of a neck injury keep the eye gaze downwards or forwards.
Try this pose with eyes close to check and challenge your balance.
Some of the preparatory poses one can try before trying out this yoga are - Adho Mukho Svasana (downward facing dog), Prasarita Padottanasana (Wide legged forward bend), Supta Virasana (Reclining hero pose), Utkatasana (Chair Pose) and Virasana (Hero Pose).
This asana can be followed up by the following pose - Virabhadrasana I and III (Warrior Poses I and III)