Upward Crescent Moon Yoga Pose

Urdhva Anjaneyasana

Upward Crescent Moon Yoga Pose
overview

Upward Crescent Moon Yoga Pose is a standing pose that targets the lower back and shoulders and is ideal for yogis and yoginis at all levels.

svadisthana – the sacral chakra
related poses

beginner | standing | lower back, shoulders

[yoga-sharrre]

[yoga-tags]

How To Do Upward Crescent Moon Yoga Pose
  1. Start in the Mountain Pose (Tadasana). Facing forward, step your left foot back about 2 feet and lift the heel, coming to the ball of the foot. Keep both feet facing forward.
  2. Draw your hands up to your chest, pressing your palms together in Anjali Mudra. Slowly lift your hands, still pressed together, up toward the ceiling, taking deep breaths. Visualize lengthening your spine upward and your tailbone toward the floor. Be sure to keep your shoulders low to allow space between your arms and ears. While reaching through your fingers, hug your shoulder blades in towards your back to help prevent your shoulders from moving in toward your neck.
  3. Continue to actively reach up with your arms and through the pinky-sides of your hands, gently arching the back to form a crescent shape with your upper body and left leg. This pose is not meant to be a deep backbend, so be sure not to arch too much, which can put strain on the lower back. Tilt the head back slightly without compressing the neck, and gaze up at the ceiling.
  4. Hold this pose for 30-60 seconds, taking controlled, mindful breaths. To come out, straighten the spine and bring the hands arms perpendicular to the floor, then release them toward the floor and back to the sides, keeping the arms straight. Step the left foot forward and repeat on the right side.
Notes
  • Breathe deeply through each step.
  • Do not perform if you have high blood pressure (hypertension) or heart problems.
  • If you have shoulder pain, keep your arms parallel or slightly wider than parallel to each other instead of keeping the palms together in Anjali Mudra.
  • If you have neck pain, do not tilt your head back, but instead remain facing forward.
Tips

Imagine your whole body lifting: your arms to the ceiling, your pelvic bone towards the navel, your ribcage away from the pelvis.

Stretches & Strengthens

All Muscles: Lower back, shoulders, calves, hamstrings, abs, chest, ankles

Target Muscles: Lower back, shoulders

Health Benefits of Upward Crescent Moon Yoga Pose
  • Improves posture.
  • Can help relieve mild back pain.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Urdhva Anjaneyasana

(OORD-vah ahn-jAHN-eYAHs-anna)

urdhva: upward, erect, elevated
Anjaneya: Hanuman, son of Ajanna
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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