Category: Backbends
Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. High Lunge has its own unique effects on these vayus.
Vyana Vayu – Expansion and Opening
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In Anjaneyasana, Vyana Vayu, the energy that spreads through the entire body, is activated. The pose fosters the circulation and distribution of energy through the legs, the torso and the arms. Vyana Vayu ensures that the generated energy is distributed evenly in the body, which leads to a harmonious connection and coordination of all body parts.
Prana Vayu – Expansion of Consciousness
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Anjaneyasana opens the ribcage and deepens the breathing, which activates Prana Vayu, responsible for the flow of energy in the chest area. This asana supports the intake of life energy and improves the lung capacity, whereby the entire energy system is enlivened and strengthened.
Udana Vayu – The Ascending Energy
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The upright upper body and the gaze upward in Anjaneyasana foster the activation of Udana Vayu, responsible for ascent and expression. This pose supports self-confidence and clarity in expression by directing the energy upward and raising the mind.
CHAKRAS
Muladhara Chakra (Root Chakra)
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Anjaneyasana strengthens the connection to the earth and can activate the root chakra. Example: With insecurity or a lack of basic trust, the asana can help foster a feeling of safety and stability.
Swadhisthana Chakra (Sacral Chakra)
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The asana stretches the pelvis and can stimulate the sacral chakra. Example: With creative blockages or restricted emotionality, Anjaneyasana can help release emotional energy and kindle the creative power.
Anahata Chakra (Heart Chakra)
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Anjaneyasana opens the ribcage and stretches the heart area, which activates the Anahata Chakra. This pose fosters love, compassion and emotional openness. Through the widening of the ribcage, Anjaneyasana can help open the heart and release emotional blockages. With feelings of closedness or emotional distance, this asana can help heal the heart and strengthen the ability for love and connection.
KOSHAS
Annamaya Kosha (Physical Body)
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Anjaneyasana strengthens and stretches the physical body, especially the leg and hip musculature, the lower back and the shoulders. Example: With hip stiffness or back pain, this asana can contribute to relief.
Pranamaya Kosha (Energy Body)
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The asana fosters the flow of energy in the body by activating the Prana Vayu and Apana Vayu. Example: With tiredness or a lack of energy, Anjaneyasana can recharge the energy body and give more vitality.
Manomaya Kosha (Mental Body)
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Through the concentration on the breathing and the body in this position, the mind can come to rest and the mental focus can be improved. Example: With concentration problems, Anjaneyasana can help clear the mind and increase mental clarity.
Vijnanamaya Kosha (Intellectual Body)
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The asana can foster the understanding of one's own limits and self-perception. Example: With decision difficulties, Anjaneyasana can help gain clarity about one's own needs and priorities.
Anandamaya Kosha (Spiritual Body)
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Anjaneyasana can foster spiritual growth by strengthening the connection between body, mind and soul. Example: With a spiritual search, the practice of this asana can help deepen the inner connection and facilitate access to the inner wisdom.
DOSHAS
Vata
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Anjaneyasana can increase the Vata dosha, as the pose fosters movement and stretch, which activates the Vata energy. This asana brings dynamism into the body and can increase mental alertness and creativity. Since it emphasizes flexibility and lightness, it can stimulate Vata individuals, but should be practiced with care with an already high Vata level.
Pitta
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Anjaneyasana can increase the Pitta dosha by opening the body and strengthening the inner warmth. The deep stretch in this pose can stimulate the inner determination and the Pitta fire, which can lead to increased concentration and goal orientation. However, the asana should be practiced carefully with overheating or strong stress to avoid an excess of Pitta.
Kapha
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Anjaneyasana reduces the Kapha dosha, as it activates the flow of energy and fosters physical activity. This pose enlivens the body and helps break down sluggishness and heaviness. It is especially helpful for bringing the Kapha dosha into balance and energizing the body, which leads to more lightness and activity.
Key Information for Correct Execution
Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.
Common Mistakes
Common mistakes in the high lunge are a front leg not bent deeply enough, a knee not in line with the ankle and a hollow back.
Our Tip
The high lunge is excellent as preparation for deeper backbends. It can also serve as a modification for Warrior I, as it is difficult for most people at the beginning to bring the back heel to the floor.
Variations
An easier variation is the low lunge with the back leg slightly bent and less backbend. Another variation is the low lunge with the back knee placed on the floor.
Physical Effect
Stretch of the Hip Flexors
Anjaneyasana stretches the hip flexors (iliopsoas) on the back leg side, which improves the mobility of the hip joints. This stretch can be especially helpful if you spend a long time sitting.
Strengthening the Leg and Gluteal Musculature
Anjaneyasana strengthens the leg and gluteal musculature, especially the front thigh muscles (quadriceps) and the buttocks of the front leg. Through holding the position, the musculature is challenged, which leads to a better stability and strength.
Improvement of Balance and Stability
Anjaneyasana challenges the balance and the stability of the body, as the position is held on one leg. This fosters coordination and concentration.
Effects on Psyche and Emotions
Stress Reduction
Anjaneyasana can contribute to the reduction of stress and tension by calming the mind and relaxing the body.
Emotional Balance
The asana can help release emotional blockages and foster a feeling of balance and harmony.
Self-Acceptance
Anjaneyasana can foster self-perception and self-acceptance by strengthening the awareness of one's own body and one's own limits.
Props
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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