Anjaneyasana
Anjaneya: the son on Anjana, a name of Hanuman (EN-JAH-NAY-AH-SUN-AH)
ENERGETIC ALIGNMENT
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COMMON MISALIGNMENTS
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RELATED ASANAS
Skandasana - Parighasana (variation) - Malasana (high) - Purna Chandrasana - Bhujapidasana
ENERGETIC ALIGNMENT
Key Actions: 4 Movements of Lunge: Pada Bandha + Pada 1 + 90* angle of the front knee joint, Cobra Backbend, ‘Plank’ Activation of back leg, Mula - Uddiyana Bandha, Spinal Extension, Arms Extended Overhead or Fingertips/Fists Grounded.
Apana: Pada Bandha/Pada 1 creates active resistance through the four corners of the front foot and the ball of the back foot to support the entire body, adequate apana in the pelvis will create a parallel alignment of the front femur bone over the earth. Front hip draws down and back. Scapula draw down the back.
Samana: Back thigh in internal rotation as the inner thighs draw together to activate Mula Bandha. Navel draws up and in to activate Uddiyana Bandha. Triceps rotate in towards the body.
Prana: Initiated from pubic bone the spine lengthens giving rise to a cobra action through the chest.
Vyana: Back heel radiates back. The spine and waist lengthen as the collar bones broaden opening the chest. Radiate energy from your fingers and toes.
Udana: The back quadricep activates as the back thigh lifts upward (plank action of the back leg), skull floats up as you lengthen through the back of the neck.
COMMON MISALIGNMENTS
-front knee not aligned over ankle and 90 degree angle
-too much Apana in the back leg
-anterior tilt of pelvis
-lordosis or kyphosis of spine
-shoulders lifted to the ears
-lack of Vyana through fingers
-tension in the cervical spine
ASANA NOTES AND BENEFITS
-stretches the groins
-strengthens the legs and arms
-tones core
FOUNDATION ANATOMY
HA/Solar- contract- Triceps, anterior deltoid, trapezius (lower fiber, rhomboids, spinal extensors, adductors
Front leg: ilopsoas, quadriceps, tibialis anterior
Back leg: glutes, quadriceps (lower fibers), hamstrings (upper fibers)
THA/Lunar: lengthen - biceps, posterior deltoid, trapezius (upper fibers), pectorals, core abdominals (eccentrically contracted), abductors
Front leg: glutes, hamstrings (eccentrically contracted), gastrocnemius, soleus
Back leg: iliopsoas, quadriceps (upper fibers), hamstrings (lower fibers)
THREE PART VINYASA
coming soon