Anjaneyasana (Crescent Moon Pose)

{"loading":false,"asana_post":{"id":"clfwgqe7fu2fy0bitutq78dup","title":"Anjaneyasana (Crescent Moon Pose)","whatIsTitle":"What is Anjaneyasana (Crescent Moon Pose)?","whatIsBody":{"text":"\\n\\nAnjaneyasana, or Crescent Moon Pose, is a standing low lunge position that opens the legs, pelvis, chest, and spine. It's used as a post-workout pose to relax the entire body or to improve your body posture. \\nTo get into this pose, one leg is stretched behind you on the mat, with your knee resting on the ground. Your other leg is placed between your hands, making an angle of 90 degrees with a bent knee. By extending your arms overhead, your spine is flexed to open your chest muscle, and creating a shape like a crescent moon. \\nThe Crescent moon pose is also used as a variation of the Equestrian pose in the Surya Namskara flow. This posture helps improve overall body balance, stability, and focus. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5424,height:3616/UZnpW2JpTlK4at02ElvC\" alt=\"Anjaneyasana (Crescent Moon Pose)\" title=\"Anjaneyasana (Crescent Moon Pose)\" width=\"600\" height=\"350\"><p>Anjaneyasana, or Crescent Moon Pose, is a standing low lunge position that opens the legs, pelvis, chest, and spine. It's used as a post-workout pose to relax the entire body or to improve your body posture.&nbsp;</p><p>To get into this pose, one leg is stretched behind you on the mat, with your knee resting on the ground. Your other leg is placed between your hands, making an angle of 90 degrees with a bent knee. By extending your arms overhead, your spine is flexed to open your chest muscle, and creating a shape like a crescent moon.&nbsp;</p><p>The Crescent moon pose is also used as a variation of the Equestrian pose in the Surya Namskara flow. This posture helps improve overall body balance, stability, and focus.&nbsp;</p>"},"overview":{"text":"The Sanskrit word Anjaneyasana means, '\\nAnjaneya\\n' Mother of Lord Hanuman, and '\\nAsana\\n' means posture. \\nThis yoga posture has not been featured in any Hatha yoga texts. This pose was inspired by Indian Martial Arts and was recently introduced in the 20th century as a Surya Namaskar variation in the modern Sivananda yoga schools. \\nIn \\nAnjana's\\n past life, she was cursed by a sage to be born as a monkey. \\nAs she begged for pardon, the sage told her to perform \\nTapasya \\n(austerities or penances), and as a result, she would give birth to a powerful avatar, by which she could return to her original form of a nymph. \\nHanuman\\n was the son of an \\nAnjana and \\nthe king of the \\nVanar\\n tribe Kesari. \\nAs per Hindu mythology - The \\nRamayana\\n, \\nLord Hanuman\\n was a member of the \\nVanar\\n (half man-half monkey) tribe and reincarnation of \\nLord Shiva\\n. He was a superhero because of his majestic powers and he played a crucial role in the Ramayana. \\nAnjana used to perform \\nTapasya \\nas a yogini in the jungles. She mastered all her senses with yoga, and the strength of her practice is honored by this Crescent Moon pose bearing her name.\\nSanskrit Name:\\n अञ्जनेयासन              \\nPronunciation:\\n \\nAHN-jah-nay-AHS-uh-nuh \\nPose Type: \\nStanding Hip Opener    \\nAlso known as: \\nCrescent Moon Pose, Low Lunge Pose\\nStrengthens: \\nThigh, Back, Knee, and Quadriceps \\nStretches: \\nThighs, Abdomen, Chest, Hamstrings, Lower Back, Spine, and Groin\\n\\nHealth Benefits of Anjaneyasana\\nImproves posture. \\nReduces stress and tension. \\nBalances emotions and increases focus. \\nRelaxes and re-energizes the whole body. \\nStrengthens the back, quads, and knee joints. \\nStretches the chest, back, groin, and inner thighs. \\nOpens the Heart Chakra and stimulates the Anahata energy.\\nAlleviates pain from the back and tightness in the lower body.\\nEnhances flexibility, mobility, and range of motion in the body.\\nHas therapeutic healing effects on back pain, digestion, and reproduction aliments. \\n\\nWhen to Avoid Performing Anjaneyasana \\nAvoid if you have had a recent injury or surgery. \\nAvoid during pregnancy and post-pregnancy. \\nAvoid if you feel vertigo or migraine symptoms. \\nAvoid if you have weak knees or inflammatory knee arthritis. \\n","html":"<p>The Sanskrit word Anjaneyasana means, &#39;<em>Anjaneya</em>&#39; Mother of Lord Hanuman, and &#39;<em>Asana</em>&#39; means posture. </p><p>This yoga posture has not been featured in any Hatha yoga texts. This pose was inspired by Indian Martial Arts and was recently introduced in the 20th century as a Surya Namaskar variation in the modern Sivananda yoga schools. </p><p>In <em>Anjana&#39;s</em> past life, she was cursed by a sage to be born as a monkey. </p><p>As she begged for pardon, the sage told her to perform <em>Tapasya </em>(austerities or penances), and as a result, she would give birth to a powerful avatar, by which she could return to her original form of a nymph. </p><p><em>Hanuman</em> was the son of an <em>Anjana and </em>the king of the <em>Vanar</em> tribe Kesari. </p><p>As per Hindu mythology - The <em>Ramayana</em>, <em>Lord Hanuman</em> was a member of the <em>Vanar</em> (half man-half monkey) tribe and reincarnation of <em>Lord Shiva</em>. He was a superhero because of his majestic powers and he played a crucial role in the Ramayana. </p><p>Anjana used to perform <em>Tapasya </em>as a yogini in the jungles. She mastered all her senses with yoga, and the strength of her practice is honored by this Crescent Moon pose bearing her name.</p><p><strong>Sanskrit Name:</strong> अञ्जनेयासन              <strong>Pronunciation:</strong> <em>AHN-jah-nay-AHS-uh-nuh </em></p><p><strong>Pose Type: </strong>Standing Hip Opener    <strong>Also known as: </strong>Crescent Moon Pose, Low Lunge Pose</p><p><strong>Strengthens: </strong>Thigh, Back, Knee, and Quadriceps </p><p><strong>Stretches: </strong>Thighs, Abdomen, Chest, Hamstrings, Lower Back, Spine, and Groin</p><p></p><h2><strong>Health Benefits of Anjaneyasana</strong></h2><ul><li><div><p>Improves posture. </p></div></li><li><div><p>Reduces stress and tension. </p></div></li><li><div><p>Balances emotions and increases focus. </p></div></li><li><div><p>Relaxes and re-energizes the whole body. </p></div></li><li><div><p>Strengthens the back, quads, and knee joints. </p></div></li><li><div><p>Stretches the chest, back, groin, and inner thighs. </p></div></li><li><div><p>Opens the Heart Chakra and stimulates the Anahata energy.</p></div></li><li><div><p>Alleviates pain from the back and tightness in the lower body.</p></div></li><li><div><p>Enhances flexibility, mobility, and range of motion in the body.</p></div></li><li><div><p>Has therapeutic healing effects on back pain, digestion, and reproduction aliments. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Anjaneyasana </strong></h2><ul><li><div><p>Avoid if you have had a recent injury or surgery. </p></div></li><li><div><p>Avoid during pregnancy and post-pregnancy. </p></div></li><li><div><p>Avoid if you feel vertigo or migraine symptoms. </p></div></li><li><div><p>Avoid if you have weak knees or inflammatory knee arthritis. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Anjaneyasana  (Crescent Moon Pose)","howToDoBody":{"text":"The Crescent pose is a powerful kneeling, spinal stretching pose. It's not very beginner-friendly, so it's important to follow the steps in chronological order to get the most benefits from this pose. \\n\\nPart 1 - Preparatory Poses for Anjaneyasana  \\nTo execute the Crescent moon pose properly, you'll need to start with some easy warm-up poses that prepare your back, abdomen, inner thighs, hip flexors, and knees for the main stretching pose and keep your muscles safe post-workout. \\n\\n1. Utthita Trikonasana (Extended Triangle Pose) - \\nStand in a five-point star standing position and exhale as you bend your torso at one side, over your right leg. Rest your right palm over your right shin or on the mat. \\n\\nThe Triangle pose activates the obliques, lower back, and inner thighs. It will also stretch hamstrings, glutes, and hip flexors. This pose will help you increase balance and blood circulation in your entire body. Hold this extended side stretch for a few seconds, and then repeat the same on the other side. \n\\n2. Utthita Ashwa Sanchalanasana (Runners Lunge Pose) - \\nTo get into the pose, start in a low lunge close to the mat with your right foot forward and your left foot behind you. Place both hands on the ground on either side of your right foot, and then slowly straighten your left leg. Keep your pelvis squared and your front knee directly over your ankle. \\n\\nMake sure your knee is not over-extending past your foot. Maintain this pose here for a few deep breaths, and repeat the same on the other side. This yoga pose is a perfect way to activate your lower back, open up your hip flexors, and stretch out your thighs and groin.\\n\\nPart 2: Step-by-Step Instructions to Perform Anjaneyasana \\nThe following are steps to perform Anjaneyasana or Crescent Moon Pose: \\nStep 1- \\nStart in the Runner's Lunge pose or Lizard pose and get lower on the mat by resting your right leg behind you on the ground.\\nStep 2-\\n Keep your hips square as you bend your left knee to 90 degrees.\\nStep 3- \\nPlace your palms at your waist, and make sure your right knee is resting on the ground with toes pointed, and your heel facing up toward the ceiling.\\nStep 4-\\n As you inhale, raise both arms overhead slowly, lengthening your spine and looking up toward the sky.\\nStep 5-\\n Keep breathing and opening your chest and slightly drop your neck back to feel a minimal stretch in your neck as well.\\nStep 6- \\nThis step is optional: If your back feels comfortable enough, keep breathing and arching your spine until your spine forms a crescent moon shape.\\nStep 7- \\nHold this pose here for 5-10 breaths. Slowly come back up and relax for a few seconds. Finally, repeat on the other side. \\nBreathe Awareness -\\nInhalation:\\n Inhale as you raise your arms overhead and flex your spine in crescent moon shape. \\nExhalation:\\n When your spine comes back to a neutral position during relaxation. \\nInhale & Exhale:\\n As you maintain this pose for a longer duration or while flexing the spine deeper. \\nPerformance Duration for Beginners:\\n Hold Anjaneyasana for 4-8 deep breaths on each side. \\nPerformance Duration for Advanced: \\nHold Anjaneyasana for 1-3 minutes on each side. \\n\\nPart 3: Things to Keep in Mind\\n\\nThe following are some alignment cues that are essential for the safe execution of the Crescent Moon pose: \\n\\nDo not overextend your knee:\\n  When your front leg is bent, make sure your knee does not go beyond your ankle. This will ensure that your knee is not over-extended and remains safe. If you overextend, you can cause wear and tear in the quads, which can cause pain or even lead to a severe knee injury.\\nKeep your core engaged: \\nActivate your core muscles by drawing your navel in toward your spine. This will help you retain your body balance and alignment while one knee is flexed behind you and one foot is placed in front.\n\\nKeep your shoulders relaxed:\\n Let your arms hang heavy by your sides and relax your shoulders. This will help you avoid tension, pain, or injury in your neck and shoulders.\n\\nGaze upwards: \\nKeep your gaze fixed on a point in front of and slightly above you, like where a wall and a ceiling meet. This will help you stabilize your body and prevent unnecessary straining of the neck.\\n\\nPart 4: Relaxing Poses After Anjaneyasana\\nAfter practicing this challenging spine bending pose, it is important to take some time to relax your back muscles and allow your body to recover. \\n\nHere are some poses that can help you relax after your Crescent Moon practice:\\n\\n1. Uttanasana (Standing Forward Bend Pose) - \\nThis is a great counter pose to help relax your hamstrings, shoulders, and low back. To perform Uttanasana, stand with your feet less than hip-width apart.\\n\\nInhale, lift your arms overhead and lengthen your spine. As you exhale, fold forward from your torso and rest your forehead against your knees, keeping your back flat. Let your arms hang loosely in front. Stay in this pose for at least 10 to 50 seconds.\\n\\n2. Ardha Kapotasana (Half Pigeon Pose/Resting Pigeon Pose) - \\nThis pose is helpful in relaxing your low back, pelvis, and hamstrings on a deeper level, by changing your front leg position on the mat from the low lunge position. \\n\\nPlace your front leg horizontally between your hands and rest your pelvis completely on the ground. You can either sit here or bend your upper body forward on the ground to relax your spine and legs even further. Hold this pose on each side for one minute. ","html":"<p>The Crescent pose is a powerful kneeling, spinal stretching pose. It's not very beginner-friendly, so it's important to follow the steps in chronological order to get the most benefits from this pose.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for Anjaneyasana&nbsp;&nbsp;</strong></h3><p>To execute the Crescent moon pose properly, you'll need to start with some easy warm-up poses that prepare your back, abdomen, inner thighs, hip flexors, and knees for the main stretching pose and keep your muscles safe post-workout.&nbsp;</p><p></p><p><strong>1. Utthita Trikonasana (Extended Triangle Pose) -&nbsp;</strong>Stand in a five-point star standing position and exhale as you bend your torso at one side, over your right leg. Rest your right palm over your right shin or on the mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5616,height:3744/ANnFbIj5RcikvBXSPUOD\" alt=\"Utthita Trikonasana (Extended Triangle Pose)\" title=\"Utthita Trikonasana (Extended Triangle Pose)\" width=\"600\" height=\"350\"><p>The Triangle pose activates the obliques, lower back, and inner thighs. It will also stretch hamstrings, glutes, and hip flexors. This pose will help you increase balance and blood circulation in your entire body. Hold this extended side stretch for a few seconds, and then repeat the same on the other side.&nbsp;<br></p><p><strong>2. Utthita Ashwa Sanchalanasana (Runners Lunge Pose) -&nbsp;</strong>To get into the pose, start in a low lunge close to the mat with your right foot forward and your left foot behind you. Place both hands on the ground on either side of your right foot, and then slowly straighten your left leg. Keep your pelvis squared and your front knee directly over your ankle.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:835,height:557/qezmcn9wS06SpbmEaDMz\" alt=\"Utthita Ashwa Sanchalanasana (Runners Lunge Pose)\" title=\"Utthita Ashwa Sanchalanasana (Runners Lunge Pose)\" width=\"600\" height=\"350\"><p>Make sure your knee is not over-extending past your foot. Maintain this pose here for a few deep breaths, and repeat the same on the other side. This yoga pose is a perfect way to activate your lower back, open up your hip flexors, and stretch out your thighs and groin.</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Anjaneyasana&nbsp;</strong></h3><p>The following are steps to perform Anjaneyasana or Crescent Moon Pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Start in the Runner's Lunge pose or Lizard pose and get lower on the mat by resting your right leg behind you on the ground.</p><p><strong>Step 2-</strong> Keep your hips square as you bend your left knee to 90 degrees.</p><p><strong>Step 3-&nbsp;</strong>Place your palms at your waist, and make sure your right knee is resting on the ground with toes pointed, and your heel facing up toward the ceiling.</p><p><strong>Step 4-</strong> As you inhale, raise both arms overhead slowly, lengthening your spine and looking up toward the sky.</p><p><strong>Step 5-</strong> Keep breathing and opening your chest and slightly drop your neck back to feel a minimal stretch in your neck as well.</p><p><strong>Step 6-&nbsp;</strong>This step is optional: If your back feels comfortable enough, keep breathing and arching your spine until your spine forms a crescent moon shape.</p><p><strong>Step 7-&nbsp;</strong>Hold this pose here for 5-10 breaths. Slowly come back up and relax for a few seconds. Finally, repeat on the other side.&nbsp;</p><p><strong>Breathe Awareness -</strong></p><p><strong>Inhalation:</strong> Inhale as you raise your arms overhead and flex your spine in crescent moon shape.&nbsp;</p><p><strong>Exhalation:</strong> When your spine comes back to a neutral position during relaxation.&nbsp;</p><p><strong>Inhale &amp; Exhale:</strong> As you maintain this pose for a longer duration or while flexing the spine deeper.&nbsp;</p><p><strong>Performance Duration for Beginners:</strong> Hold Anjaneyasana for 4-8 deep breaths on each side.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Anjaneyasana for 1-3 minutes on each side.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p></p><p>The following are some alignment cues that are essential for the safe execution of the Crescent Moon pose:&nbsp;</p><p></p><ul><li><div><p><strong>Do not overextend your knee:</strong>&nbsp; When your front leg is bent, make sure your knee does not go beyond your ankle. This will ensure that your knee is not over-extended and remains safe. If you overextend, you can cause wear and tear in the quads, which can cause pain or even lead to a severe knee injury.</p></div></li></ul><ul><li><div><p><strong>Keep your core engaged:&nbsp;</strong>Activate your core muscles by drawing your navel in toward your spine. This will help you retain your body balance and alignment while one knee is flexed behind you and one foot is placed in front.<br></p></div></li></ul><ul><li><div><p><strong>Keep your shoulders relaxed:</strong> Let your arms hang heavy by your sides and relax your shoulders. This will help you avoid tension, pain, or injury in your neck and shoulders.<br></p></div></li></ul><ul><li><div><p><strong>Gaze upwards:&nbsp;</strong>Keep your gaze fixed on a point in front of and slightly above you, like where a wall and a ceiling meet. This will help you stabilize your body and prevent unnecessary straining of the neck.</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Anjaneyasana</strong></h3><p>After practicing this challenging spine bending pose, it is important to take some time to relax your back muscles and allow your body to recover.&nbsp;</p><p><br>Here are some poses that can help you relax after your Crescent Moon practice:</p><p></p><p><strong>1. Uttanasana (Standing Forward Bend Pose) -&nbsp;</strong>This is a great counter pose to help relax your hamstrings, shoulders, and low back. To perform Uttanasana, stand with your feet less than hip-width apart.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5377,height:3585/3hJbbjvFSduO4SpuzMTG\" alt=\" Uttanasana (Standing Forward Bend Pose)\" title=\" Uttanasana (Standing Forward Bend Pose)\" width=\"600\" height=\"350\"><p>Inhale, lift your arms overhead and lengthen your spine. As you exhale, fold forward from your torso and rest your forehead against your knees, keeping your back flat. Let your arms hang loosely in front. Stay in this pose for at least 10 to 50 seconds.</p><p></p><p><strong>2. Ardha Kapotasana (Half Pigeon Pose/Resting Pigeon Pose) -&nbsp;</strong>This pose is helpful in relaxing your low back, pelvis, and hamstrings on a deeper level, by changing your front leg position on the mat from the low lunge position.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/WwuOZ5Q9RFGzGOwcwHw7\" alt=\"Ardha Kapotasana (Half Pigeon Pose/Resting Pigeon Pose)\" title=\"Ardha Kapotasana (Half Pigeon Pose/Resting Pigeon Pose)\" width=\"600\" height=\"350\"><p>Place your front leg horizontally between your hands and rest your pelvis completely on the ground. You can either sit here or bend your upper body forward on the ground to relax your spine and legs even further. Hold this pose on each side for one minute.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Not feeling flexible and mobile enough to get into the Crescent Moon pose? Then try these posture modifications with some added props: \\n\\nUse yoga blocks:\\n If you cannot hold your body weight, then it's a wise choice to add yoga blocks at your sides and hold on to them with each hand. \\n\\nThis modified posture will bring more awareness and mindfulness to your primary practice. \\n\\nAdd cushioned surface:\\n If you have any sort of pain, discomfort, or injury in your knees, then try to add a cushioned surface below your knee. \\n\\nThis modification will help you prevent any further damage and keep your joints safe during prolonged holds. ","html":"<p>Not feeling flexible and mobile enough to get into the Crescent Moon pose? Then try these posture modifications with some added props:&nbsp;</p><p></p><ul><li><div><p><strong>Use yoga blocks:</strong> If you cannot hold your body weight, then it's a wise choice to add yoga blocks at your sides and hold on to them with each hand.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1600,height:1067/CY5M8NY6Rd4CG4bHrWBw\" alt=\"Use yoga blocks\" title=\"Use yoga blocks\" width=\"600\" height=\"350\"><p>This modified posture will bring more awareness and mindfulness to your primary practice.&nbsp;</p><p></p><ul><li><div><p><strong>Add cushioned surface:</strong> If you have any sort of pain, discomfort, or injury in your knees, then try to add a cushioned surface below your knee.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1600,height:1067/m36Z1xQlRzqe5AUvRdhN\" alt=\"Add cushioned surface\" title=\"Add cushioned surface\" width=\"600\" height=\"350\"><p>This modification will help you prevent any further damage and keep your joints safe during prolonged holds.&nbsp;</p>"},"modificationsAndPropsTitle":"Anjaneyasana Modifications and Props","variationsTitle":"Anjaneyasana Variations to Consider","variationsBody":{"text":"Every practitioner has their own journey, and at each phase of your journey, you will either be required to ease your posture or challenge yourself for better growth. \\nHere are a few variations for all levels of practitioners to try:  \\n\\n1. Anjaneyasana Hands to Knee Variation - \\nGet into a standing lunge pose and gently rest your straight leg on the ground. Place both hands on your knees and try to gaze at the point where the wall and ceiling meet – this will help you lengthen your spine. \\n\\nThis pose variation is great for beginners who want to bring some balance to their Crescent Moon pose. Hold this on each side for a few minutes, then relax your neck and spine. \\n\\n2. Anjaneyasana Quad Stretch Variation -\\n If you feel balanced enough in the Crescent Moon pose and can hold the primary position for a long duration, then it's time to challenge yourself. \\n\\nGently lift the foot of your back leg, stretch it towards your same glute, and hold it with your hands. Hold this variation for one minute on each side as you feel a deeper flexion in the front thighs, quads, and knees. \\n\\n3. Parvrtta Anjaneyasana (Revolved Low Lunge Pose) - \\nFor this variation, continue the Crescent Moon pose and bring your arms in Anjali Mudra (Prayer Formation). \\n\\nNow, twist your upper body to the right side and bring your gaze to the right side. Hold this pose for one minute, and then repeat the same on the left side. This pose helps you strengthen your obliques and increase your range of motion in the lower back. ","html":"<p>Every practitioner has their own journey, and at each phase of your journey, you will either be required to ease your posture or challenge yourself for better growth.&nbsp;</p><p>Here are a few variations for all levels of practitioners to try:&nbsp;&nbsp;</p><p></p><p><strong>1. Anjaneyasana Hands to Knee Variation -&nbsp;</strong>Get into a standing lunge pose and gently rest your straight leg on the ground. Place both hands on your knees and try to gaze at the point where the wall and ceiling meet – this will help you lengthen your spine.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4325,height:2580/whJ7ZWAVTVenhFizgNcu\" alt=\"Anjaneyasana Hands to Knee Variation\" title=\"Anjaneyasana Hands to Knee Variation\" width=\"600\" height=\"350\"><p>This pose variation is great for beginners who want to bring some balance to their Crescent Moon pose. Hold this on each side for a few minutes, then relax your neck and spine.&nbsp;</p><p></p><p><strong>2. Anjaneyasana Quad Stretch Variation -</strong> If you feel balanced enough in the Crescent Moon pose and can hold the primary position for a long duration, then it's time to challenge yourself.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5345,height:3563/4EqyOJQ4mA5KwRheHQtv\" alt=\"Anjaneyasana Quad Stretch Variation\" title=\"Anjaneyasana Quad Stretch Variation\" width=\"600\" height=\"350\"><p>Gently lift the foot of your back leg, stretch it towards your same glute, and hold it with your hands. Hold this variation for one minute on each side as you feel a deeper flexion in the front thighs, quads, and knees.&nbsp;</p><p></p><p><strong>3. Parvrtta Anjaneyasana (Revolved Low Lunge Pose) -&nbsp;</strong>For this variation, continue the Crescent Moon pose and bring your arms in Anjali Mudra (Prayer Formation).&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1032,height:528/FPZv3QaoR1ilKFAQsKTA\" alt=\"Parvrtta Anjaneyasana (Revolved Low Lunge Pose)\" title=\"Parvrtta Anjaneyasana (Revolved Low Lunge Pose)\" width=\"600\" height=\"350\"><p>Now, twist your upper body to the right side and bring your gaze to the right side. Hold this pose for one minute, and then repeat the same on the left side. This pose helps you strengthen your obliques and increase your range of motion in the lower back.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Anjaneyasana for Advanced Yogis","similarTitle":"Similar Standing Poses like Anjaneyasana ","similarBody":{"text":"Below is a list of a few standing yoga asanas that are similar to the Anjaneyasana practice. \\n\\nVirabhadrasana (Warrior Pose)\\nAshta Chandrasana (High Lunge)\\nParsvakonasana (Side Angle Pose)\\nArdha Chandrasana (Half Moon Pose)\\nAshwa Sanchalanasana (Equestrian Pose) \\n","html":"<p>Below is a list of a few standing yoga asanas that are similar to the&nbsp;Anjaneyasana&nbsp;practice.&nbsp;</p><p></p><ol><li><div><p>Virabhadrasana (Warrior Pose)</p></div></li><li><div><p>Ashta Chandrasana (High Lunge)</p></div></li><li><div><p>Parsvakonasana (Side Angle Pose)</p></div></li><li><div><p>Ardha Chandrasana (Half Moon Pose)</p></div></li><li><div><p>Ashwa Sanchalanasana (Equestrian Pose)&nbsp;</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Anjaneyasana ","levelUpBody":{"text":"Once you have mastered the art of executing the Crescent Moon pose like a pro, now it's time to try these lunging advanced yoga asanas: \\n\\nLevel-Up Pose 1 - Anjaneyasana Backbend Variation\\nLevel-Up Pose 2 - Anjaneyasana Deep Backbend Variation\\nLevel-Up Pose 3 - Ashta Chandrasana (High Lunge Pose)\\nLevel-Up Pose 4 - Utthita Parsvakonasana (Extended Side Angle Pose)\\n\\n\\nAnjaneyasana Backbend Variation\\n\\n\\nAnjaneyasana Deep Backbend Variation\\n\\n\\nAshta Chandrasana (High Lunge Pose)\\n\\n\\nUtthita Parsvakonasana (Extended Side Angle Pose)\\n","html":"<p>Once you have mastered the art of executing the Crescent Moon pose like a pro, now it's time to try these lunging advanced yoga asanas:&nbsp;</p><p></p><p><strong>Level-Up Pose 1 -&nbsp;Anjaneyasana Backbend Variation</strong></p><p><strong>Level-Up Pose 2 -&nbsp;Anjaneyasana Deep Backbend Variation</strong></p><p><strong>Level-Up Pose 3 - Ashta Chandrasana (High Lunge Pose)</strong></p><p><strong>Level-Up Pose 4 - Utthita Parsvakonasana (Extended Side Angle Pose)</strong></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1030,height:548/k2bWxYDDSUKqxXVnB2Fq\" alt=\"Anjaneyasana Backbend Variation\" title=\"Anjaneyasana Backbend Variation\" width=\"600\" height=\"350\"><p><em><strong>Anjaneyasana Backbend Variation</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:736,height:736/28SDkiOIQN65BLC2IDT5\" alt=\"Anjaneyasana Deep Backbend Variation\" title=\"Anjaneyasana Deep Backbend Variation\" width=\"600\" height=\"350\"><p><em><strong>Anjaneyasana Deep Backbend Variation</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:4608,height:3072/fI5KX0CuTS6dph1PjVri\" alt=\"Ashta Chandrasana (High Lunge Pose)\" title=\"Ashta Chandrasana (High Lunge Pose)\" width=\"600\" height=\"350\"><p><em><strong>Ashta Chandrasana (High Lunge Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/g1UUeHhwSxOitLv9VdBg\" alt=\"Utthita Parsvakonasana (Extended Side Angle Pose)\" title=\"Utthita Parsvakonasana (Extended Side Angle Pose)\" width=\"600\" height=\"350\"><p><em><strong>Utthita Parsvakonasana (Extended Side Angle Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Anjaneyasana or Crescent Moon Pose.","breadcrumbName":"Anjaneyasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":486,"UUID":"4c82cbad-df0a-4fcc-89d7-d6c1ed5b3eaf","TagID":262,"Question":"What does Anjaneyasana mean?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Anjaneyasana comes from a combination of two words, '</span><em style=\"color: rgb(14, 16, 26);\">Anjani</em><span style=\"color: rgb(14, 16, 26);\">,' which means \"Lord Hanuman's Mother,\" and '</span><em style=\"color: rgb(14, 16, 26);\">Asana</em><span style=\"color: rgb(14, 16, 26);\">,' which means pose or posture. Anjaneyasana symbolizes mastery over all the senses, just like Anjani did with her yoga practice to set herself free from the curse.&nbsp;</span></p><p><br></p><p><br></p>","Position":1,"CreatedDate":"2023-03-31 10:56:47","ModifiedDate":"2023-03-31 10:56:47","Tags":null},{"ID":487,"UUID":"683729fd-b378-49a9-8f5e-a5fcd4df8041","TagID":262,"Question":"What is low lunge Anjaneyasana?\n","Answer":"<p>Anjaneyasana or Crescent Moon Pose is also known as a low lunge yoga pose with a backward stretch. A similar variation of the Crescent Moon Pose is also included in various yoga flows like Sun Salutations.&nbsp;</p><p><br></p>","Position":2,"CreatedDate":"2023-03-31 10:57:42","ModifiedDate":"2023-03-31 10:57:42","Tags":null},{"ID":488,"UUID":"0ae11438-268b-46d9-8d57-f094371d181d","TagID":262,"Question":"What are the benefits of Anjaneyasana?\n","Answer":"<p>Anjaneyasana helps stretch all the major muscles, like your legs, glutes, inner thighs, hip-flexors, low back, spine, and neck. This pose also releases tension from your spine and relieves mild symptoms of low back pain.&nbsp;</p><p><br></p>","Position":3,"CreatedDate":"2023-03-31 10:58:10","ModifiedDate":"2023-03-31 10:58:10","Tags":null},{"ID":489,"UUID":"ee808dbc-3340-4328-bd0f-5c187c1a2f5e","TagID":262,"Question":"What are the different variations of Anjaneyasana?\n","Answer":"<p>Low lunge hands to the knee pose, low lunge quad stretch, and revolved low lunge pose are some commonly used Anjaneyasana variations.&nbsp;</p><p><br></p>","Position":4,"CreatedDate":"2023-03-31 10:58:52","ModifiedDate":"2023-03-31 10:58:52","Tags":null},{"ID":490,"UUID":"cbf28932-b6d6-4d1d-ac44-154430a3d6ce","TagID":262,"Question":"Who should not perform Anjaneyasana?\n","Answer":"<p>Practitioners with any recent injury, surgery, inflammatory knee arthritis,&nbsp; vertigo, or even migraine symptoms should not perform Anjaneyasana. Also, women should avoid this pose during their menstruation cycle, and during pregnancy or post-pregnancy.</p><p><br></p>","Position":5,"CreatedDate":"2023-03-31 10:59:14","ModifiedDate":"2023-03-31 10:59:14","Tags":null},{"ID":491,"UUID":"1f7fcf4c-b7b7-4f44-ab41-87bfb56a0a8a","TagID":262,"Question":"Which asana is recommended to be performed after Anjaneyasana?\n","Answer":"<p>Standing forward bend pose, half pigeon pose, or resting pigeon pose are some of the best counter-yoga poses to practice after Anjaneyasana. These poses will help you move your spine in the opposite direction and bring the curve of your spine back into its neutral position.&nbsp;</p><p><br></p>","Position":6,"CreatedDate":"2023-03-31 10:59:40","ModifiedDate":"2023-03-31 10:59:40","Tags":null}],"yoga_details":{"ID":262,"UUID":"505a6d2c-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Anjaneyasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Anjaneyasana","Description":"","Slug":"anjaneyasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1680260081/asana/1_27.jpg","Tagline":"Recover and re-energize your body post-workout with Anjaneyasana. \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Anjaneyasana or Crescent Moon Pose.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we'll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.\\n\\nUnderstanding Asthma and Traditional Treatment Options:\\nAsthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.\\n\\nBenefits of Yoga for Asthma Treatment and Lung Health:\\nYoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.\\n\n\\nEvidence Supporting Yoga as an Effective Treatment for Asthma:\\nClinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.\\n\n\\nBest Yoga Poses for Asthma Relief and Lung Health:\\n\\n1. Sukhasana (Easy Pose): \\n\\nSit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.\\n\\n2. Bhujangasana (Cobra Pose): \\n\\nLie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.\n\\n3. Matsyasana (Fish Pose):\\n \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.\\n\\n4. Marjaryasana-Bitilasana (Cat-Cow Pose): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.\\n\\n5. Anjaneyasana (Low Lunge): \\n\\nStart in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.\n\\n6. Setu Bandhasana (Bridge Pose): \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.\n\\n7. Ardha Chandrasana (Half Moon Pose): \\n\\nStand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.\n\\n8. Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nStart on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.\\n\\n9. Paschimottanasana (Seated Forward Bend):\\n \\n\\nSit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.\\n\\n10. Shavasana (Corpse Pose): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath for 5-10 minutes, allowing your body to relax completely.\\nRemember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It's important to work with a qualified yoga instructor if you're new to yoga or have any health concerns.\n\\nBreathing exercises for asthma treatment and lung health:\\nBreathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:\\nDeep Breathing:\\n Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.\\nAlternate Nostril Breathing:\\n Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.\\nBellows Breath: \\nSit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.\\nLion's Breath:\\n Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a \"ha\" sound. Repeat for several breaths.\n\n\\nPrecautions and Tips for Practicing Yoga with Asthma:\\nIf you have asthma and are planning to practice yoga, it's important to take certain precautions and follow these tips to avoid triggering asthma symptoms:\\nConsult with your doctor before starting a yoga practice, especially if you have severe asthma.\\nChoose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.\\n\nAvoid practicing yoga during an asthma flare-up or when you're feeling short of breath.\\nPractice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.\\n\nUse props such as blocks, straps, and blankets to support your body and avoid overexertion.\\nPractice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.\\nAvoid holding your breath during yoga poses, and focus on breathing slowly and deeply.\\nUse a rescue inhaler before practicing yoga if prescribed by your doctor.\\nIf you're practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.\\nDon't push yourself too hard and take breaks as needed to avoid overexertion.\n\\nYoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!\n\n\\nFrequently Asked Questions:\\n\\nHow can yoga benefit asthma?\\nYoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.\\n\\nIs yoga effective in treating asthma?\\nYes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it's important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.\\n\\nHow do you keep your lungs healthy with asthma?\\nTo keep your lungs healthy with asthma, it's important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.\\n\\nWhich yoga is best for lungs?\\nThere are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it's important to work with a qualified yoga teacher to ensure that you're practicing safely and effectively.","html":"<p>Do you or someone you know suffer from asthma? This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we&#39;ll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.</p><p></p><h2><strong>Understanding Asthma and Traditional Treatment Options:</strong></h2><p>Asthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.</p><p></p><h2><strong>Benefits of Yoga for Asthma Treatment and Lung Health:</strong></h2><p>Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.</p><p><br></p><h2><strong>Evidence Supporting Yoga as an Effective Treatment for Asthma:</strong></h2><p>Clinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.</p><h2><br><strong>Best Yoga Poses for Asthma Relief and Lung Health:</strong></h2><p></p><h3><strong>1. Sukhasana (Easy Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:820,height:692/KB3k8gNnSYSfrAL5nlTe\" alt=\"Sukhasana (Easy Pose)\" title=\"Screenshot 2023-04-21 at 12.27.57 PM.png\" width=\"820\" height=\"692\" /><p>Sit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.</p><p></p><h3><strong>2. Bhujangasana (Cobra Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra Pose)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>Lie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>3. Matsyasana (Fish Pose):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Matsyasana (Fish Pose)\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.</p><p></p><h3><strong>4. Marjaryasana-Bitilasana (Cat-Cow Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Marjaryasana-Bitilasana (Cat-Cow Pose)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.</p><p></p><h3><strong>5. Anjaneyasana (Low Lunge): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Anjaneyasana (Low Lunge)\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Start in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>6. Setu Bandhasana (Bridge Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setu Bandhasana (Bridge Pose)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>7. Ardha Chandrasana (Half Moon Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3012,height:2012/lWXub8KFRCjmY3HxhHpP\" alt=\"Ardha Chandrasana (Half Moon Pose)\" title=\"Half Moon.jpg\" width=\"3012\" height=\"2012\" /><p>Stand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>8. Adho Mukha Svanasana (Downward-Facing Dog Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.</p><p></p><h3><strong>9. Paschimottanasana (Seated Forward Bend):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/rzy6plhbRpG4V7Y0wdY5\" alt=\"Paschimottanasana (Seated Forward Bend)\" title=\"seatedff.jpg\" width=\"3504\" height=\"2336\" /><p>Sit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.</p><p></p><h3><strong>10. Shavasana (Corpse Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Shavasana (Corpse Pose)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms and legs extended. Close your eyes and focus on your breath for 5-10 minutes, allowing your body to relax completely.</p><p>Remember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It&#39;s important to work with a qualified yoga instructor if you&#39;re new to yoga or have any health concerns.<br></p><h2><strong>Breathing exercises for asthma treatment and lung health:</strong></h2><p>Breathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:</p><p><strong>Deep Breathing:</strong> Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.</p><p><strong>Alternate Nostril Breathing:</strong> Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.</p><p><strong>Bellows Breath: </strong>Sit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.</p><p><strong>Lion&#39;s Breath:</strong> Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a &quot;ha&quot; sound. Repeat for several breaths.<br><br></p><h2><strong>Precautions and Tips for Practicing Yoga with Asthma:</strong></h2><p>If you have asthma and are planning to practice yoga, it&#39;s important to take certain precautions and follow these tips to avoid triggering asthma symptoms:</p><p>Consult with your doctor before starting a yoga practice, especially if you have severe asthma.</p><p>Choose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.</p><p><br>Avoid practicing yoga during an asthma flare-up or when you&#39;re feeling short of breath.</p><p>Practice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.</p><p><br>Use props such as blocks, straps, and blankets to support your body and avoid overexertion.</p><p>Practice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.</p><p>Avoid holding your breath during yoga poses, and focus on breathing slowly and deeply.</p><p>Use a rescue inhaler before practicing yoga if prescribed by your doctor.</p><p>If you&#39;re practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.</p><p>Don&#39;t push yourself too hard and take breaks as needed to avoid overexertion.<br></p><p>Yoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><p></p><h3><strong>How can yoga benefit asthma?</strong></h3><p>Yoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.</p><p></p><h3><strong>Is yoga effective in treating asthma?</strong></h3><p>Yes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it&#39;s important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.</p><p></p><h3><strong>How do you keep your lungs healthy with asthma?</strong></h3><p>To keep your lungs healthy with asthma, it&#39;s important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.</p><p></p><h3><strong>Which yoga is best for lungs?</strong></h3><p>There are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it&#39;s important to work with a qualified yoga teacher to ensure that you&#39;re practicing safely and effectively.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clgkovn9hpdpq0ak6qbwhpdhp","slug":"yoga-for-sore-legs","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Yoga for Sore Legs: 5 Simple Poses to Soothe and Energize!","createdAt":"2023-04-17T10:24:34.174262+00:00","coverUrl":"mus2jt19hk8uawj0uuxg.jpg","content":{"text":"You know the feeling, after a long bike ride, hike, or running a marathon — sore legs that seem like they can’t even move. Whether you’re a runner, cyclist, or simply on your feet all day, yoga can help alleviate those tired and sore muscles, increase circulation, and reduce feelings of aching and stiffness.\\n\\nWhy Yoga is Great for Sore Legs\\nThe number one reason yoga works to help sore legs feel better is that it increases flexibility and mobility. When we engage in physical activity, our muscles contract and become tight. While this is a necessary process for building strength and endurance, it can also lead to those stiff and achy feels. Yoga helps to stretch and lengthen your muscles, which can alleviate feelings of tension and soreness.\\n\\nHow Yoga Helps You Recover from Sore Legs\\nIn addition to increasing flexibility and mobility, yoga can also help sore muscles recover by improving relaxation and reducing stress. When you’re stressed or anxious, your body releases cortisol, a hormone that can lead to inflammation and muscle tension. Practicing yoga can help to reduce your cortisol levels, which can in turn lower inflammation and improve circulation to your sore muscles.\\nYoga also typically involves deep breathing and meditation, which can also help to calm your mind and promote relaxation throughout your body. This can be especially helpful if you’re experiencing soreness as a result of stress or tension — like if you’re dealing with a busy work schedule where you’re always on your feet.\\n\\nTips for Practicing Yoga with Sore Legs\\nIf you’re new to yoga and you’re trying to reduce soreness in your legs, it’s important to be gentle and listen to your body as you practice. Here are some tips to keep in mind:\\n- Avoid intense or high-impact poses. While yoga can be an effective way to alleviate soreness, certain strengthening poses can cause increased pain or strain. Avoid poses that put excessive pressure on your legs until your muscles have had a chance to recover. Choose gentle, restorative poses. Try practicing poses that focus on relaxation and gentle stretching.\\n- Use props for support. Props such as blocks or blankets can provide added support and help you achieve proper alignment in your poses. By using props to you can ease into the poses and avoid putting excessive strain on your legs.\\n- Take breaks as needed. If you start to feel pain or discomfort, take a break or modify the pose to make it more comfortable for you. Remember that yoga is a personal practice, and it’s important to listen to your own body and honor your limitations.\\n\\nPracticing Yoga for Sore Legs\\n\n\\nMany of the primary yoga poses focus on stretching and strengthening the legs, hips, and lower back, which are common areas of soreness for many people. These poses can help to loosen up tight muscles and increase blood flow to affected areas, which can reduce inflammation and promote healing.\\nBut the best type of yoga for sore legs is Restorative, Gentle, or Yin yoga. In these types of yoga, basic primary poses are held for longer durations, and there is no intense movement or strain involved. \\nIt’s important to use the correct alignment to avoid injury, so if you’re new to practicing yoga, you may want to start by taking a class with a certified yoga instructor. At\\n \\nMyYogaTeacher\\n, you can practice in the comfort of your own home along with the guidance of a professional teacher. \\nTo relieve soreness and tension in your legs and help them recover, try starting with the below yoga poses for quick relief.\\n\\n5 Yoga Poses for Sore Legs\\n1. Downward Facing Dog Pose\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\n\\n2. Triangle Pose\\n\\nFrom a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.\n\\n3. Standing Forward Fold\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\\n4. Low Lunge\\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\\n5. Legs Up The Wall\\n\\nPlace a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.\\n","html":"<p>You know the feeling, after a long bike ride, hike, or running a marathon — sore legs that seem like they can’t even move. Whether you’re a runner, cyclist, or simply on your feet all day, yoga can help alleviate those tired and sore muscles, increase circulation, and reduce feelings of aching and stiffness.</p><p></p><h2><strong>Why Yoga is Great for Sore Legs</strong></h2><p>The number one reason yoga works to help sore legs feel better is that it increases flexibility and mobility. When we engage in physical activity, our muscles contract and become tight. While this is a necessary process for building strength and endurance, it can also lead to those stiff and achy feels. Yoga helps to stretch and lengthen your muscles, which can alleviate feelings of tension and soreness.</p><p><strong></strong></p><h2><strong>How Yoga Helps You Recover from Sore Legs</strong></h2><p>In addition to increasing flexibility and mobility, yoga can also help sore muscles recover by improving relaxation and reducing stress. When you’re stressed or anxious, your body releases cortisol, a hormone that can lead to inflammation and muscle tension. Practicing yoga can help to reduce your cortisol levels, which can in turn lower inflammation and improve circulation to your sore muscles.</p><p>Yoga also typically involves deep breathing and meditation, which can also help to calm your mind and promote relaxation throughout your body. This can be especially helpful if you’re experiencing soreness as a result of stress or tension — like if you’re dealing with a busy work schedule where you’re always on your feet.</p><p></p><h2><strong>Tips for Practicing Yoga with Sore Legs</strong></h2><p>If you’re new to yoga and you’re trying to reduce soreness in your legs, it’s important to be gentle and listen to your body as you practice. Here are some tips to keep in mind:</p><p>- Avoid intense or high-impact poses. While yoga can be an effective way to alleviate soreness, certain strengthening poses can cause increased pain or strain. Avoid poses that put excessive pressure on your legs until your muscles have had a chance to recover. Choose gentle, restorative poses. Try practicing poses that focus on relaxation and gentle stretching.</p><p>- Use props for support. Props such as blocks or blankets can provide added support and help you achieve proper alignment in your poses. By using props to you can ease into the poses and avoid putting excessive strain on your legs.</p><p>- Take breaks as needed. If you start to feel pain or discomfort, take a break or modify the pose to make it more comfortable for you. Remember that yoga is a personal practice, and it’s important to listen to your own body and honor your limitations.</p><p></p><h2><strong>Practicing Yoga for Sore Legs</strong><br></h2><p>Many of the primary yoga poses focus on stretching and strengthening the legs, hips, and lower back, which are common areas of soreness for many people. These poses can help to loosen up tight muscles and increase blood flow to affected areas, which can reduce inflammation and promote healing.</p><p>But the best type of yoga for sore legs is Restorative, Gentle, or Yin yoga. In these types of yoga, basic primary poses are held for longer durations, and there is no intense movement or strain involved. </p><p>It’s important to use the correct alignment to avoid injury, so if you’re new to practicing yoga, you may want to start by taking a class with a certified yoga instructor. At<a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"> <u>MyYogaTeacher</u></a>, you can practice in the comfort of your own home along with the guidance of a professional teacher. </p><p>To relieve soreness and tension in your legs and help them recover, try starting with the below yoga poses for quick relief.</p><p></p><h2>5 Yoga Poses for Sore Legs</h2><h3><strong>1. Downward Facing Dog Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.<br></p><h3><strong>2. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triange Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><p>From a standing position at the top of your mat, slowly move one foot back and position it parallel with the edge of your mat, and your other foot pointing forward in a wide-leg stance. Inhale and stretch out both your arms parallel to the ground. As you exhale, bend at your hip and place the fingertips of your forward-pointing arm at the outside of your forward-pointing foot. Rotate your torso and extend your back arm so that it is pointing straight up. Hold for 3-5 breaths and repeat on the other side.<br></p><h3><strong>3. Standing Forward Fold</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/EsegfLd6ScaP8gkK8mCe\" alt=\"Standing Forward Fold Pose\" title=\"Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p></p><h3><strong>4. Low Lunge</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.</p><p></p><h3><strong>5. Legs Up The Wall</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/AmRXuYZjQF23wtlLNgsm\" alt=\"Legs Up The Wall\" title=\"legsupthewall.jpg\" width=\"7008\" height=\"4672\" /><p>Place a folded blanket parallel against a wall. Sit sideways in the middle of the blanket, and turn yourself toward the wall, lifting your legs up and propping them against the wall. Lay back comfortably, rest your head and neck on the floor, and fully straighten your legs. Spread your arms out to your sides with your palms facing up. Allow your chest, abdomen, and pelvis to completely relax. Breathe evenly and mindfully while holding this pose for 5-8 minutes.</p><p></p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clg3manw0c2300bk8q089x7gd","slug":"yoga-for-improved-mobility","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"Top 10 Yoga Poses for Improved Mobility: Unlock Your Body's Potential","createdAt":"2023-04-05T11:40:10.955124+00:00","coverUrl":"mo0n5st8ek3dj2p0m8ib.jpg","content":{"text":"We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.\\nWhat do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.\\n\\nHow Yoga Improves Mobility?\\nA typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.\\nFlexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.\\nBuilding strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.\\nIt may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.\\nThe best part about yoga is that it's low impact, and it's approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at \\nMyYogaTeacher\\n.\\n\\nYoga Poses for Better Mobility\\nTo get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. \\n1.Sun Salutations\\n\\nStart at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:\\nUpward Salute\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nLow Lunge (left foot forward)\\nPlank\\nFour-Limbed Staff pose\\nUpward Facing Dog or Cobra\\nDownward Facing Dog\\nLow Lunge (right foot forward)\\nStanding Half-Forward Bend\\nStanding Forward Fold\\nUpward Salute\\nReturn to Mountain pose\\nRepeat\\n\\n2. Chair Pose\\n\\nStand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.\\n\\n3. Downward Facing Dog\\n\\nStart in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.\\n\\n4. Low Lunge\\n\\nFrom your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.\\n\\n5. Plank\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\\n6. Cobra Pose\\n\\nStart by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\\n7. Cat-Cow Pose\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\\n8. Bow Pose\\n\\nLie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.\\n\\n9. Bridge Pose\\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\\n\\n10. Corpse Pose\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>We know that yoga can help elevate your mental and emotional wellbeing, but it’s actually an incredibly efficient tool for improving your mobility for the better, regardless of your age, background, or ability.</p><p>What do we mean by mobility, and why is it important? Mobility refers to the level of ease with which you can move your body. This affects your ability to walk, run, lift, and engage in physical activities like sports, dancing, or just playing in the backyard with your kids or grandkids. Your level of mobility directly translates to your overall well-being, and it can greatly influence whether or not you experience chronic pain.</p><p></p><h2><strong>How Yoga Improves Mobility?</strong></h2><p>A typical yoga practice includes performing a holistic routine of stretches that work to improve your flexibility, balance, and strength — which all directly impact your mobility. Let’s break down how each of those factors work.</p><p>Flexibility refers to the range of motion between your joints and muscles, and an inflexible body is rigid, stiff, and achy, with a relatively small range of motion. A regular yoga routine can help lengthen and strengthen your muscles, improving your range of motion while preventing injury and reducing your risk for chronic pain. Along with increasing mobility, improving your flexibility also puts less strain on your body overall.</p><p>Building strength is crucial to achieve better mobility, since stronger muscles give you better stability, balance, and control over your movements. Yoga targets muscle groups and makes them stronger, more toned, and more capable of increased movement with more control. Increasing strength also helps prevent injury, improves your sense of balance, and reduces your risk for issues later in life – like osteoporosis.</p><p>It may be surprising to learn that yogic breathing can also help improve your mobility. By calming your mind, improving your awareness, and relaxing your body, you can build a greater connection with your physical self and reduce tension. This can lead to an increase in your range of motion and a better understanding of your personal limitations.</p><p>The best part about yoga is that it&#39;s low impact, and it&#39;s approachable for everyone. It doesn’t matter how old you are, or whether or not you’re a beginner. You can start out with slow, gentle movements that can greatly improve your mobility without the risk of injury. You can also practice yoga in the comfort of your own home, by following the sequence below or working with one of the many qualified yoga instructors available here at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>.</p><p></p><h2><strong>Yoga Poses for Better Mobility</strong></h2><p>To get started practicing yoga for improved physical mobility, try performing the poses below several times per week over an extended period of time. </p><h3><strong>1.Sun Salutations</strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/gGTf8evVSIKZBJWnsC7B\" alt=\" Sun Salutation Pose\" title=\"1. Sun Salutation.jpg\" width=\"3504\" height=\"2336\" /><p>Start at the top of your mat in Mountain pose, with your hands in prayer position. With flowing, dynamic movement, progress through the following postures 3 or more times:</p><p>Upward Salute</p><p>Standing Half-Forward Bend</p><p>Standing Forward Fold</p><p>Low Lunge (left foot forward)</p><p>Plank</p><p>Four-Limbed Staff pose</p><p>Upward Facing Dog or Cobra</p><p>Downward Facing Dog</p><p>Low Lunge (right foot forward)</p><p>Standing Half-Forward Bend</p><p>Standing Forward Fold</p><p>Upward Salute</p><p>Return to Mountain pose</p><p>Repeat</p><p></p><h3>2. Chair Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair pose\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><p>Stand in Mountain pose at the top of your mat, with your hands at your sides and feet hip distance apart. As you inhale, raise your hands over your head, with your arms parallel with your ears. As you exhale, hinge slightly at your waist, bend your knees and lower your torso forward as if you were about to sit down in a chair. Keep your core engaged and your spine straight while you hold this posture for several breaths.</p><p></p><h3><strong>3. Downward Facing Dog</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start in a tabletop position, with your hands and knees on your mat. Push up from your hands and knees, lifting your hips until you are balanced on your hands and feet, with your body resembling an inverted “v.” Keep your head in between your arms, ears balanced over your shoulders, and stay in this pose for several breaths.</p><p></p><h3><strong>4. Low Lunge</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>From your position in Downward Dog, you can easily transition to Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you.</p><p></p><h3><strong>5. Plank</strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/ruU2gCW1TdS93Qula7fy\" alt=\" Plank Pose\" title=\"Plank (1).jpg\" width=\"6024\" height=\"4024\" /><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p></p><h3><strong>6. Cobra Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Start by laying with your stomach facing down on the floor, with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.</p><p></p><h3><strong>7. Cat-Cow Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"CatCow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p></p><h3><strong>8. Bow Pose</strong></h3><img src=\"https://media.graphassets.com/mQVyoTjSheLgNr3jcu7L\" alt=\"bow.JPG\" title=\"bow.JPG\" width=\"3936\" height=\"2624\" /><p>Lie down on your stomach with your forehead against the mat and your hands resting at your sides. Inhale and engage your core, slightly lifting your torso up, bending your legs and grabbing your ankles with each hand. Open your chest and lift your chin, so that your gaze is facing forward. Maintain a steady breath while holding this pose, allowing your body to gently rock back and forth with each inhale and exhale. Release after 20-30 seconds.</p><p></p><h3><strong>9. Bridge Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/45zkjZpQJCGF91HWT3fw\" alt=\"Bridge pose\" title=\"bridge (2).jpg\" width=\"6000\" height=\"4000\" /><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.</p><p></p><h3><strong>10. Corpse Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"cle5giv2z9zo40bion528kdaa","slug":"yoga-for-tight-hip-flexors","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"11 Yoga Poses for Tight Hip Flexor (Hip-Opening Sequence)","createdAt":"2023-02-15T09:14:43.542527+00:00","coverUrl":"z6igooqam8eoufxqom5r.jpg","content":{"text":"Are you tired of constantly feeling tight and stiff in your hips? It's time to give them some love and attention! Your hip flexors play a crucial role in your overall movement and mobility, and neglecting them can lead to a whole host of issues. That's where yoga comes in! In this article, we'll dive into the benefits of practicing yoga for your hip flexors, and give you a comprehensive guide to the best hip opening yoga poses.\\n\\nWhat is Hip Flexors?\\nYour hip flexors are a group of muscles located in the front of your hips that control the flexing of your hip joint. These muscles, which include the psoas and iliacus, allow you to move your legs up and toward your torso. And trust us, you use these muscles more often than you might think!\\n\\nThe Importance of Stretching Hip Flexors\\nWe all lead busy lives, and it's easy to ignore the tightness and stiffness in our hips. But, neglecting to stretch your hip flexors can lead to a whole host of issues, including lower back pain, tight hamstrings, and even decreased range of motion. Stretching is crucial for maintaining the health and mobility of your hip flexors.\\n\\n11 Yoga Poses for Tight Hip Flexors :\\n1. Lizard Pose\n⁠2. Cow Face Pose\n3. C⁠at-Cow Stretch Pose\n⁠4. Warrior I Pose\n⁠5. High Lunge Pose\n⁠6. Butterfly Pose\n⁠7. Easy Pose\n⁠8. Low Lunge Pose\n⁠9. Child's Pose\n⁠10. Pigeon Pose\n⁠11. Seated Forward Bend Pose \n⁠\\n\n\\nDid you know that your hip flexors and lower back are interconnected? Tight hip flexors can actually pull on your lower back, leading to discomfort and even pain. That's why incorporating yoga into your routine is a fantastic way to not only stretch and strengthen your hip flexors, but also improve the health of your lower back. Here are some amazing yoga poses to get you started:\\n1. Lizard Pose\\n\\nThis pose is a fantastic hip opener that also strengthens your quadriceps and hamstrings. Begin in a downward facing dog position, and then bring your left knee to the outside of your left hand.\\n\\n2. Cow Face Pose\\n\\nThis pose is a great stretch for your hips, inner thighs, and lower back. Start seated with your knees bent and stack your left knee on top of your right. Slowly lower both knees to the ground, using a block or pillow for support if necessary.\\n\\n3. Cat-Cow Stretch Pose\\n\\nThis simple yet effective stretch is a fantastic way to warm up your hips and spine before practicing other hip opening poses. Begin on your hands and knees, and then alternate between arching your back and rounding it.\\n\\n4. Warrior I Pose\\n\\nThis classic yoga pose is a fantastic way to open up your hips and strengthen your legs. Begin in a lunge position with your left foot forward and your back leg extended behind you.\\n\\n5. High Lunge Pose \\n\\nThis pose is similar to Warrior I, but with your back leg bent. This variation is a great way to focus on opening up your hips without putting too much strain on your legs.\\n\\n6. Butterfly Pose\\n\\nThis pose is simple and effective, making it a great option for beginners. Sit with the soles of your feet touching and gently flutter your knees up and down. This is a great stretch for the hips and inner thighs. You can use your hands to press down on your knees to deepen the stretch. Try to stay in this pose for at least 30 seconds to really feel the stretch in your hips.\\n\\n7. Easy Pose \\n\\nThis pose is a great hip opener that is also easy on the lower back. Simply sit with your legs crossed and try to sit up straight. You can also place your hands on your knees for balance. This pose is a great way to stretch out your hips and lower back after a long day of sitting.\\n\\n8. Low Lunge Pose\\n\\nThis pose is another great stretch for tight hip flexors. Start in a lunge position with your back leg extended behind you and your front knee bent. Place your hands on your front knee, then try to extend your back leg behind you. Stay in this pose for at least 30 seconds to really feel the stretch in your hip flexors.\\n\\n9. Child's Pose\\n\\nThis is a classic yoga pose that provides a gentle stretch for the hips, lower back, and spine. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Sit back on your heels, reaching your arms forward and lowering your forehead to the ground. Hold the pose for several breaths, relaxing your hips and lower back.\\n\\n10. Pigeon Pose\\n\\nThis pose is a deep stretch for the hips and psoas muscle. Start on all fours, and then bring one knee forward, placing it behind your hand. Keep your other leg extended behind you, with the top of your foot on the ground. Hold the pose for several breaths, feeling the stretch in the front of your hip.\\n\\n11. Seated Forward Bend Pose \\n\\nThis pose is a gentle stretch for the hamstrings and hips. Start seated on the ground, with your legs extended in front of you. Reach forward, trying to touch your toes. Hold the pose for several breaths, feeling the stretch in the backs of your legs and hips.\\n\nFAQ about yoga for hip flexors\\nHow Can Yoga Loosen My Hip Flexors?\\nYoga can loosen your hip flexors through a combination of gentle stretching, strengthening, and relaxation techniques\\n. By practicing hip opening poses like Lizard Pose, Pigeon Pose, or Butterfly Pose, you can help improve flexibility and reduce tightness in the hips. In addition, holding these poses for several breaths can also increase blood flow to the area and improve circulation, which can help further loosen up the hips.\\n\\nHow Does Yoga Strengthen my Hip Flexors?\\nYoga can strengthen your hip flexors through a variety of poses that target these muscles, such as Warrior I and King Pigeon Pose. These poses require you to engage and activate the hip flexors, which can help build strength and stability over time. Additionally, practicing balance poses like Tree Pose can also challenge and strengthen the hip flexors as you work to maintain balance.\\n\\nWhat is the Best Yoga For Tight Hips?\\nIf you have tight hips, the best yoga poses to focus on are those that open the hips and stretch the hip flexors, such as \\nLizard Pose, Pigeon Pose, and Butterfly Pose.\\n Practicing these poses regularly can help improve flexibility and reduce tightness in the hips. Additionally, incorporating hip opening exercises like \\nCat-Cow Stretch and Child's Pose\\n can also help loosen up tight hips.\\n\\nDoes Pigeon Pose Stretch Hip Flexors?\\nYes, pigeon pose is an excellent yoga pose for stretching the hip flexors.\\n This pose targets the hip flexors by stretching the muscles in the hips and lower back, which can help relieve tightness and improve flexibility.\\n\\nWill Yoga Help Hip Flexor Pain?\\nYoga can be a helpful tool in managing hip flexor pain\\n, as many yoga poses are designed to stretch and strengthen the hip flexors. However, it's important to listen to your body and avoid pushing yourself too far, especially if you're experiencing pain. Instead, focus on gentle, restorative poses like Child's Pose and Easy Pose that can help release tension and provide relief. If your hip flexor pain persists, it's always a good idea to speak with a medical professional for proper evaluation and treatment.","html":"<p>Are you tired of constantly feeling tight and stiff in your hips? It&#39;s time to give them some love and attention! Your hip flexors play a crucial role in your overall movement and mobility, and neglecting them can lead to a whole host of issues. That&#39;s where yoga comes in! In this article, we&#39;ll dive into the benefits of practicing yoga for your hip flexors, and give you a comprehensive guide to the best hip opening yoga poses.</p><p></p><h2>What is Hip Flexors?</h2><p>Your hip flexors are a group of muscles located in the front of your hips that control the flexing of your hip joint. These muscles, which include the psoas and iliacus, allow you to move your legs up and toward your torso. And trust us, you use these muscles more often than you might think!</p><p></p><h2>The Importance of Stretching Hip Flexors</h2><p>We all lead busy lives, and it&#39;s easy to ignore the tightness and stiffness in our hips. But, neglecting to stretch your hip flexors can lead to a whole host of issues, including lower back pain, tight hamstrings, and even decreased range of motion. Stretching is crucial for maintaining the health and mobility of your hip flexors.</p><p></p><h2>11 Yoga Poses for Tight Hip Flexors :</h2><p><strong>1. Lizard Pose<br>2. Cow Face Pose<br>3. C⁠at-Cow Stretch Pose<br>4. Warrior I Pose<br>5. High Lunge Pose<br>6. Butterfly Pose<br>7. Easy Pose<br>8. Low Lunge Pose<br>9. Child&#39;s Pose<br>10. Pigeon Pose<br>11. Seated Forward Bend Pose <br></strong><br></p><p>Did you know that your hip flexors and lower back are interconnected? Tight hip flexors can actually pull on your lower back, leading to discomfort and even pain. That&#39;s why incorporating yoga into your routine is a fantastic way to not only stretch and strengthen your hip flexors, but also improve the health of your lower back. Here are some amazing yoga poses to get you started:</p><h3>1. Lizard Pose</h3><img src=\"https://media.graphassets.com/resize=width:1138,height:642/dI802bVRYCDBaHwfKush\" alt=\"Lizard Pose\" title=\"Screenshot 2023-02-15 at 3.29.20 PM.png\" width=\"1138\" height=\"642\" /><p>This pose is a fantastic hip opener that also strengthens your quadriceps and hamstrings. Begin in a downward facing dog position, and then bring your left knee to the outside of your left hand.</p><p></p><h3>2. Cow Face Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/WOSGd1g9QuG4BXzfrYto\" alt=\"Cow face Pose\" title=\"cowface.jpg\" width=\"6000\" height=\"4000\" /><p>This pose is a great stretch for your hips, inner thighs, and lower back. Start seated with your knees bent and stack your left knee on top of your right. Slowly lower both knees to the ground, using a block or pillow for support if necessary.</p><p></p><h3>3. Cat-Cow Stretch Pose</h3><img src=\"https://media.graphassets.com/resize=width:1386,height:762/zSQGPg7ARaCvPOg75ZsM\" alt=\"Cat Cow Stretch\" title=\"Screenshot 2023-02-15 at 3.40.32 PM.png\" width=\"1386\" height=\"762\" /><p>This simple yet effective stretch is a fantastic way to warm up your hips and spine before practicing other hip opening poses. Begin on your hands and knees, and then alternate between arching your back and rounding it.</p><p></p><h3>4. Warrior I Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/G03zdpTgSHuidKSestR4\" alt=\"Warrior I Pose\" title=\"Warrior I.jpg\" width=\"7008\" height=\"4672\" /><p>This classic yoga pose is a fantastic way to open up your hips and strengthen your legs. Begin in a lunge position with your left foot forward and your back leg extended behind you.</p><p></p><h3>5. High Lunge Pose </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/FRPESFyTrqbIzsQ32CHg\" alt=\"High lunge Pose\" title=\"highlunge.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is similar to Warrior I, but with your back leg bent. This variation is a great way to focus on opening up your hips without putting too much strain on your legs.</p><p></p><h3>6. Butterfly Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/m0Bn6yMkQK2t47KgbAOx\" alt=\"Butterfly Pose\" title=\"boundangle.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is simple and effective, making it a great option for beginners. Sit with the soles of your feet touching and gently flutter your knees up and down. This is a great stretch for the hips and inner thighs. You can use your hands to press down on your knees to deepen the stretch. Try to stay in this pose for at least 30 seconds to really feel the stretch in your hips.</p><p></p><h3>7. Easy Pose </h3><img src=\"https://media.graphassets.com/resize=width:936,height:570/aIZcz2jS6PrpA9GKDdOw\" alt=\"Easy Pose\" title=\"Screenshot 2023-02-15 at 4.16.06 PM.png\" width=\"936\" height=\"570\" /><p>This pose is a great hip opener that is also easy on the lower back. Simply sit with your legs crossed and try to sit up straight. You can also place your hands on your knees for balance. This pose is a great way to stretch out your hips and lower back after a long day of sitting.</p><p></p><h3>8. Low Lunge Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/FRPESFyTrqbIzsQ32CHg\" alt=\"Low Lunge\" title=\"highlunge.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is another great stretch for tight hip flexors. Start in a lunge position with your back leg extended behind you and your front knee bent. Place your hands on your front knee, then try to extend your back leg behind you. Stay in this pose for at least 30 seconds to really feel the stretch in your hip flexors.</p><p></p><h3>9. Child&#39;s Pose</h3><img src=\"https://media.graphassets.com/resize=width:5080,height:3388/sUaojAMKTuOcNQ3XpKkC\" alt=\"Child's Pose\" title=\"childpose.JPG\" width=\"5080\" height=\"3388\" /><p>This is a classic yoga pose that provides a gentle stretch for the hips, lower back, and spine. Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Sit back on your heels, reaching your arms forward and lowering your forehead to the ground. Hold the pose for several breaths, relaxing your hips and lower back.</p><p></p><h3>10. Pigeon Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iWdQhFSJTLGESfY8jwCe\" alt=\"Pigeon Pose\" title=\"pigeon.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is a deep stretch for the hips and psoas muscle. Start on all fours, and then bring one knee forward, placing it behind your hand. Keep your other leg extended behind you, with the top of your foot on the ground. Hold the pose for several breaths, feeling the stretch in the front of your hip.</p><p></p><h3>11. Seated Forward Bend Pose </h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/gpdePMKISnufMu64OeEC\" alt=\"Seated Forward Bend\" title=\"seatedff.jpg\" width=\"7008\" height=\"4672\" /><p>This pose is a gentle stretch for the hamstrings and hips. Start seated on the ground, with your legs extended in front of you. Reach forward, trying to touch your toes. Hold the pose for several breaths, feeling the stretch in the backs of your legs and hips.</p><h1><br>FAQ about yoga for hip flexors</h1><h2>How Can Yoga Loosen My Hip Flexors?</h2><p><strong>Yoga can loosen your hip flexors through a combination of gentle stretching, strengthening, and relaxation techniques</strong>. By practicing hip opening poses like Lizard Pose, Pigeon Pose, or Butterfly Pose, you can help improve flexibility and reduce tightness in the hips. In addition, holding these poses for several breaths can also increase blood flow to the area and improve circulation, which can help further loosen up the hips.</p><p></p><h2>How Does Yoga Strengthen my Hip Flexors?</h2><p>Yoga can strengthen your hip flexors through a variety of poses that target these muscles, such as Warrior I and King Pigeon Pose. These poses require you to engage and activate the hip flexors, which can help build strength and stability over time. Additionally, practicing balance poses like Tree Pose can also challenge and strengthen the hip flexors as you work to maintain balance.</p><p></p><h2>What is the Best Yoga For Tight Hips?</h2><p>If you have tight hips, the best yoga poses to focus on are those that open the hips and stretch the hip flexors, such as <strong>Lizard Pose, Pigeon Pose, and Butterfly Pose.</strong> Practicing these poses regularly can help improve flexibility and reduce tightness in the hips. Additionally, incorporating hip opening exercises like <strong>Cat-Cow Stretch and Child&#39;s Pose</strong> can also help loosen up tight hips.</p><p></p><h2>Does Pigeon Pose Stretch Hip Flexors?</h2><p><strong>Yes, pigeon pose is an excellent yoga pose for stretching the hip flexors.</strong> This pose targets the hip flexors by stretching the muscles in the hips and lower back, which can help relieve tightness and improve flexibility.</p><p></p><h2>Will Yoga Help Hip Flexor Pain?</h2><p><strong>Yoga can be a helpful tool in managing hip flexor pain</strong>, as many yoga poses are designed to stretch and strengthen the hip flexors. However, it&#39;s important to listen to your body and avoid pushing yourself too far, especially if you&#39;re experiencing pain. Instead, focus on gentle, restorative poses like Child&#39;s Pose and Easy Pose that can help release tension and provide relief. If your hip flexor pain persists, it&#39;s always a good idea to speak with a medical professional for proper evaluation and treatment.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"cldixctfr0tox09k7rfoglac8","slug":"yoga-for-bodybuilders","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Effective Yoga Poses for Bodybuilders (Complete Guide)","createdAt":"2023-01-30T14:47:12.900063+00:00","coverUrl":"b8qfyhfhved6qjzxviyd.jpg","content":{"text":"If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.\\n\\nWhy Bodybuilders Need Yoga\\n\\nIntense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.\\nAlong with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.\n\\nYoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.\n\\nPracticing Yoga for Bodybuilding\\n\n\\nBefore you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.\\nStart by working with a certified yoga instructor. At \\nMyYogaTeacher\\n, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.\n\\nWhile practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.\\n\n\\n10 Effective Yoga Poses for Bodybuilders -\\n\n\\nYou can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.\n\\n1. Downward Facing Dog Pose\\n\\n\\nThis classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.\\n\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n2. Low Lunge Pose\n\\n\\nThere’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.\n\\nFrom Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.\\n\n\\n3. Standing Forward Fold Pose\\n\\n\\n\n\\nThis pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.\\n\\nStand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\n\n\\n4. Cat-Cow Pose\\n\\n\\nWhile this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.\\n\\nStart in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n5. Cobra Pose\\n\\n\\nAfter an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.\\n\\nStart by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.\\n\n\\n6. Bridge Pose\n\\n\\nYou can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.\n\\nStart by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.\n\\n\\n7. Plank\n\\n\\nThis is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.\\n\\nLie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.\\n\n\\n8. Locust Pose\n\\n\\nSciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.\n\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\n\\n9. Boat Pose\\n\\n\\nFor increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.\\n\\nStart by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\n\\n10. Corpse Pose\\n\\n\\nIf you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.\\n\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n","html":"<p>If you’re a bodybuilder, or competitive weightlifter, chances are yoga is not part of your overall fitness routine. After all, yogis are known for long, lean muscles — which is the opposite of what bodybuilders work so hard to create. But contrary to popular belief, incorporating yoga into your weight lifting routine won’t detract from your gains, and it will compliment your efforts in the gym.</p><p></p><h2><strong>Why Bodybuilders Need Yoga</strong></h2><p></p><p>Intense weight lifting can put enormous stress on your joints, increasing your risk for injury and inflammation. By increasing your flexibility, lowering inflammation, and improving mobility in your joints, you can counteract any negative effects for better health. Yoga can also prevent you from developing arthritis that could potentially be caused by years of repetitive movement, and reduce any stiffness you might feel after a heavy day at the gym.</p><p>Along with improving your range of motion and overall flexibility, yoga can also help improve your posture. From a competition perspective, this can imprtove your performance and potentially level up your chances of doing well.<br></p><p>Yoga can help add to your bodybuilding efforts by toning and strengthening smaller muscle groups that may get neglected through classic weight lifting routines. Yoga postures isolate those minor muscle groups, giving your whole body the workout you never knew you needed. A regular yoga practice can also improve your balance — which will make you more stable and less prone to injury.<br></p><h2><strong>Practicing Yoga for Bodybuilding</strong><br></h2><p>Before you get started with your own yoga practice, there are a few things you should consider. There are many styles of yoga to choose from, and if you’re just starting out it’s important to start slow at a beginner level. When your body is already a fine-tuned machine, that may be hard to hear. But yoga involves holding postures with very specific alignment — practicing incorrectly can actually cause injury.</p><p>Start by working with a certified yoga instructor. At <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher</u></a>, you can enroll in online courses from the comfort of your very own home. You can also sign up for private lessons where your instructor can design your course to cater to your unique needs.<br></p><p>While practicing yoga, it’s also important to pay attention to how your body feels. This should come easy to most bodybuilders, who already have a high degree of body awareness. If a yoga pose causes pain or discomfort, take a break from the posture or use a modification like a yoga block, strap, bolster, or blanket. Developing increased flexibility takes time, and it’s wise to take it easy and slow.</p><p><br></p><h2><strong>10 Effective Yoga Poses for Bodybuilders -</strong><br></h2><p>You can get started with your yoga practice by incorporating the following 10 poses into your weekly workout schedule. Try performing these yoga stretches after your weight lifting routine, or on rest days in-between.<br></p><h3>1. Downward Facing Dog Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/SnMDfzz9RomeMkWRhbPh\" alt=\"Adho Mukha Svanasana (Downward Facing Dog)\" title=\"1 Adho Mukha Svanasana (Downward Facing Dog).jpg\" width=\"3504\" height=\"2336\" /><p>This classic primary pose is essential to any yoga routine, and there’s a reason why — it efficiently stretches your torso, hamstrings, calves, and lower back, while strengthening your shoulders.</p><p></p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>2. Low Lunge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8FvYhroSjCLaQTJNY5hw\" alt=\"Anjaneyasana (Low Lunge)\" title=\"2 Anjaneyasana (Low Lunge).jpg\" width=\"3504\" height=\"2336\" /><p>There’s a chance you’ve already been practicing this pose before performing squats, since it opens up your hips and stretches your glutes.<br></p><p>From Downward Dog, you can transition into Low Lunge by bringing your left foot forward and bending your left leg at the knee. With your right leg behind you, gently kneel on your right knee. Inhale as you reach your arms up over your head, parallel with your ears. Expand your chest, lengthen your spine, keep your chin level and your gaze focused forward in front of you. Repeat on the other side.</p><p><br></p><h3>3. Standing Forward Fold Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/W3GMPbsRWOB4vAdMh9Bg\" alt=\"Uttanasana (Standing Forward Fold)\" title=\"3 Uttanasana (Standing Forward Fold).jpg\" width=\"3000\" height=\"2000\" /><p><br></p><p>This pose also stretches your lower back, hamstrings, and calves — and it’s a great posture for lowering your blood pressure and encouraging your body to relax.</p><p></p><p>Stand at the front of your mat, feet hip distance apart. Exhale and bend forward from the waist, with your knees slightly bent and touching your hands to the floor in front of your feet. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p><br></p><h3>4. Cat-Cow Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:1796/7wqcfDVSSAm3SUTrxe8q\" alt=\"Marjalasana (Cat-Cow)\" title=\"4 Marjalasana (Cat).jpg\" width=\"3000\" height=\"1796\" /><p>While this yoga move may seem incredibly simple, it’s a staple for increasing flexibility in and around your spine, torso, neck, and lower back.</p><p></p><p>Start in a tabletop position with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your spine. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>5. Cobra Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>After an intense ab workout, Cobra pose is your best friend. This subtle backbend stretches the abdominal muscles to reduce stiffness, soreness, and decrease your body’s inflammatory response.</p><p></p><p>Start by laying down on the floor on your stomach with your legs straight and your arms folded under your head. Place your palms on the mat parallel to your chest. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your rib cage keeping your hands underneath your shoulders. With a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat, arching your back. Hold this position for a few breaths and then rest.</p><p><br></p><h3>6. Bridge Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setubandhasana (Bridge)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>You can continue to stretch the muscles in your chest, neck, hips, and spine with Bridge pose. This posture also calms the body while stimulating your digestive organs for a more regulated metabolism.<br></p><p>Start by lying on your back with your knees bent. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward. Interlace your fingers on the floor underneath you and lift your hips higher, while staying in the pose for 5-10 breaths.<br></p><p></p><h3>7. Plank<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/UVhNTjYBTM6VCyB9whL5\" alt=\"Phalakasana (Plank pose)\" title=\"7 Phalakasana (Plank pose).jpg\" width=\"3504\" height=\"2336\" /><p>This is another pose you may already be familiar with. Plank pose builds strength in your core and lower back, and works to improve your balance and stability.</p><p></p><p>Lie face down on your mat, and using your palms to push up from the floor, lift your body until you are balanced on your palms and the toes of your feet. In this pose, your body should be positioned in a straight line, with your gaze directed at the floor in front of you. Hold for a few breaths, or for 30-60 seconds if you are feeling strong in this pose.</p><p><br></p><h3>8. Locust Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/sQkRxylPTyKPGMkQdT6O\" alt=\"Shalabhasana (Locust)\" title=\"8 Shalabhasana (Locust).jpg\" width=\"3000\" height=\"2000\" /><p>Sciatica pain is quite common among bodybuilders, since the sciatica nerve can easily become stressed when lifting heavy weights. Locust pose alleviates sciatica pain, increases strength, and stretches your abdominal muscles simultaneously.<br></p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.<br></p><h3>9. Boat Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:2120,height:1416/5XTkKYmDS4qNDdhaXpTp\" alt=\"Navasana (Boat Pose)\" title=\"9 Navasana (Boat pose).jpg\" width=\"2120\" height=\"1416\" /><p>For increased core strength, balance, and overall stability, there are few better poses to perform on a regular basis than Boat pose. Use this posture to compliment your ab workout.</p><p></p><p>Start by sitting on your yoga mat with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced on your sitting bones. Inhale, engage your core, and as you exhale lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.<br></p><h3>10. Corpse Pose</h3><p></p><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/hgpy2q4jTTKNXPDmJNQI\" alt=\"Savasana (Corpse Pose)\" title=\"10 Savasana (Corpse Pose).jpg\" width=\"3000\" height=\"2000\" /><p>If you’re asking what could be gained by simply lying down flat on your back and remaining still for several minutes, the answer might surprise you. Corpse pose is one of the most important postures in yoga, since it gives your body an opportunity to integrate all of your stretching and strengthening work. It also calms the mind and body, reduces stress responses, lowers your blood pressure, and reduces inflammation.</p><p></p><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p>"},"category":["fitness"]}]},{"status":"success","post":[{"id":"clct29qar2mln09k7b9xhmih5","slug":"8-yoga-poses-for-psoas-pain-relief","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"8 Yoga Poses for Psoas Pain Relief","createdAt":"2023-01-12T12:22:46.336259+00:00","coverUrl":"fitbgltpzxzyqblmzhjg.jpg","content":{"text":"Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.\\n\\nIssues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. \n\\nAthletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. \n\\nHow to Relieve Psoas Pain\\n\\nPsoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.\\n\\nIt’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.\n\\nIf you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.\n\\n8 Yoga Poses for Psoas Pain Relief\\n\n\\n1. Low Lunge Pose\\n\\nLow Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.\\nFrom a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.\\n \\n2.  Tree Pose\\n\\nTree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.\\nStand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n \\n3. Boat Pose\\n\\nOne of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.\\nStart by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.\\n \\n4. Knee-To-Chest Pose\\n\\nWhen your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.\\nLie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.\\n \\n5. Dancer’s Pose\\n\\nLike Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. \\nStand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n \\n6. Supported Bridge Pose\\n\\nSupported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.\\nStart by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.\\n \\n7. Reclining Hero’s Pose\\n\\nBy modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.\\nKneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.\\n \\n8. Cobra Pose\\n\\nCobra pose lengthens your abdominal muscles and releases tension in your lower back.\\nLie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.","html":"<p>Possibly the most integral muscle group in your entire body, the psoas governs the central functioning of your core. Without it, you wouldn’t be able to move properly, walk, stand, or do much of anything, because the muscles in this group also attach your legs to your spine.</p><p></p><p>Issues with your psoas can be deeply painful, and it’s a difficult area to massage. The psoas major, psoas minor, and iliacus combined make up your iliopsoas, commonly referred as simply the psoas. And when the psoas is unhappy, it can cause symptoms with a range of severity, from slightly uncomfortable to totally debilitating, like difficulty walking or standing upright, lower back pain, and pelvic pain. <br></p><p>Athletic injuries, prolonged periods of sitting and surgery can affect the health of your psoas, and if you’re experiencing a tight and shortened psoas, it’s likely you’re also suffering from weakness and pain. You can relieve your symptoms and fully recover from psoas issues by stretching and strengthening this important muscle group with yoga. <br></p><h3><strong>How to Relieve Psoas Pain</strong></h3><p></p><p>Psoas pain can affect the entire structure of your body, causing adjoining muscles to become overworked and your posture to become off-kilter, leading to widespread chronic pain. Yoga can help correct issues with your psoas and get you back to feeling balanced again. By practicing a few specific yoga poses, you can directly stretch the psoas and surrounding areas, relieving tension, pain, and stiffness.</p><p></p><p>It’s important to also strengthen the psoas to enable your body to function properly. A weak psoas can put enormous strain on your surrounding muscles and joints, and a strong core is essential for your physical health. By lengthening and strengthening your psoas at the same time, you can correct issues and reduce pain.<br></p><p>If you’re suffering from a tight or weak psoas, try practicing the yoga poses below on a regular basis to start the healing process.<br></p><h3><strong>8 Yoga Poses for Psoas Pain Relief</strong><br></h3><h4>1. Low Lunge Pose</h4><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Low Lunge Pose\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Low Lunge is an easy pose to start lengthening your psoas muscles, and you can adjust this position to stretch as deeply as you feel comfortable.</p><p>From a kneeling position, start by bringing your left foot forward and bending your left leg at the knee. Inhale while reaching your arms over your head, keeping them parallel with the sides of your head. Allow your chest to expand and lengthen your spine. Remember to keep your chin level and your gaze focused straight ahead. Repeat on the other side.</p><p> </p><h4>2.  Tree Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/SK9IWpsUQBu1adXvmCP5\" alt=\"Tree Pose\" title=\"02 Vrksasana (tree Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Tree pose strengthens and stretches your psoas muscles by isolating the area building strength through balance.</p><p>Stand in Mountain pose and place your feet hip distance apart, arms relaxed at your sides. Gently shift your body weight to your left foot and bending your right knee, lifting it upward. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze facing forward. Give yourself a moment to steady your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p> </p><h4>3. Boat Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/6v2xARmoT5imU2bgKFFy\" alt=\"Boat Pose\" title=\"03 Navasana (Boat Pose).jpg\" width=\"3000\" height=\"2000\" /><p>One of the best asanas for your core, Boat pose strengthens your abdominal muscles for better balance and posture.</p><p>Start by sitting with your legs stretched out in front of you and your arms at your sides. Lean back slightly so that your weight is evenly balanced. Inhale, engage your core, and exhale as you lift both your legs to a 45 degree angle, and extend your arms straight out alongside your legs. If this pose feels too difficult, try bending your knees and bringing your hands behind your knees for support. Keep your spine long and your core engaged as you hold this pose for 30-45 seconds.</p><p> </p><h4>4. Knee-To-Chest Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/UxE285Q728NK1JTj5LA1\" alt=\"Knee-To-Chest Pose\" title=\"04 Knees to Chest.jpg\" width=\"3000\" height=\"2000\" /><p>When your psoas is in pain and walking or standing upright feels difficult, Knee-To-Chest pose offers a supine stretch that can relieve your symptoms.</p><p>Lie down flat on your back with your arms at your sides. Inhale, and then as you exhale, bring your right knee to your chest. Thoughtfully extend and stretch your left leg until you feel the tension begin to release from your abs and inside your hip. As you hug your knee to your chest, remember to breathe and focus on allowing your core to fully relax. Hold for 30-60 seconds and repeat on the other side.</p><p> </p><h4>5. Dancer’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/Fh367PYSSESFimoTsBjN\" alt=\"Dancer’s Pose\" title=\"05. Natarajasana (Dancer_s Pose).jpg\" width=\"3504\" height=\"2336\" /><p>Like Tree pose, Dancer’s pose works to strengthen your psoas through balance, with a deep stretch that lengthens all of the muscles in the front side of your torso. </p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Transfer your weight onto your left foot while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. You can deepen the stretch by creating some resistance — simply push outward with your right foot while pulling in with your right hand. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p> </p><h4>6. Supported Bridge Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/7BPZCGS2SD69YiJOHwLx\" alt=\"Supported Bridge Pose\" title=\"06 Setubandhasana (Bridge Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Supported Bridge pose uses a yoga block to both support your weight and lengthen the muscles in your core and inside your hips.</p><p>Start by lying on your back with your knees bent and a yoga block placed nearby. On your next exhale, tuck your chin and lift your hips, being careful not to allow your knees to splay outward.  Take your yoga block and place underneath your lower back, supporting your weight and providing a deep stretch to the frontside of your pelvis. Stay in the pose for 30-60 seconds.</p><p> </p><h4>7. Reclining Hero’s Pose</h4><img src=\"https://media.graphassets.com/resize=width:612,height:408/v2QgtCxTRiCXvH49HqB4\" alt=\"Reclining Hero’s Pose\" title=\"istockphoto-639101734-612x612.jpg\" width=\"612\" height=\"408\" /><p>By modifying Hero’s pose to a reclining position, you can gently lengthen your psoas and stretch your quad muscles.</p><p>Kneel on your yoga mat and rest your buttocks on the backs of your heels. Sit with your spine straight and inhale, and as you exhale, begin to gently lower your torso to the floor. You can move slowly, lowering yourself onto your back one vertebrae at a time. Rest your hands on your chest or reach your arms above your head to increase the stretch. Once your are resting on your back, you can also bring your focus to your hips and allow them to rise slightly upward for a greater stretch in your psoas minor.</p><p> </p><h4>8. Cobra Pose</h4><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/JJbjt0HFS1udbOqo969i\" alt=\"Cobra Pose\" title=\"08 Bhujangasana (Cobra Pose).jpg\" width=\"3000\" height=\"2000\" /><p>Cobra pose lengthens your abdominal muscles and releases tension in your lower back.</p><p>Lie on your stomach with your legs extended, arms folded under your head and your chin resting on your forearms. Place your hands at the level of your chest and press down with your hands. Slightly lift your head off the mat, keeping your head and back aligned, and press your thighs together. Now, steadily pull your elbows towards your ribs and align your hands and shoulders. On a deep inhale, press your hands into the mat, curl your shoulders backward, and lift your upper body off the mat. Make sure to gaze upward and press your hips into the mat to target your psoas. Hold this position for a few breaths and then rest.</p>"},"category":[]}]}],"workshop":[],"slug_name":"anjaneyasana","asana_navigation":[{"link":"#main-title","section":"Anjaneyasana (Crescent Moon Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Anjaneyasana  (Crescent Moon Pose)"},{"link":"#how-to-practice","section":"Anjaneyasana (Crescent Moon Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Anjaneyasana (Crescent Moon Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Anjaneyasana (Crescent Moon Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What does Anjaneyasana mean?\n","acceptedAnswer":{"@type":"Answer","text":"Anjaneyasana comes from a combination of two words, 'Anjani,' which means \"Lord Hanuman's Mother,\" and 'Asana,' which means pose or posture. Anjaneyasana symbolizes mastery over all the senses, just like Anjani did with her yoga practice to set herself free from the curse.&nbsp;"}},{"@type":"Question","name":"What is low lunge Anjaneyasana?\n","acceptedAnswer":{"@type":"Answer","text":"Anjaneyasana or Crescent Moon Pose is also known as a low lunge yoga pose with a backward stretch. A similar variation of the Crescent Moon Pose is also included in various yoga flows like Sun Salutations.&nbsp;"}},{"@type":"Question","name":"What are the benefits of Anjaneyasana?\n","acceptedAnswer":{"@type":"Answer","text":"Anjaneyasana helps stretch all the major muscles, like your legs, glutes, inner thighs, hip-flexors, low back, spine, and neck. This pose also releases tension from your spine and relieves mild symptoms of low back pain.&nbsp;"}},{"@type":"Question","name":"What are the different variations of Anjaneyasana?\n","acceptedAnswer":{"@type":"Answer","text":"Low lunge hands to the knee pose, low lunge quad stretch, and revolved low lunge pose are some commonly used Anjaneyasana variations.&nbsp;"}},{"@type":"Question","name":"Who should not perform Anjaneyasana?\n","acceptedAnswer":{"@type":"Answer","text":"Practitioners with any recent injury, surgery, inflammatory knee arthritis,&nbsp; vertigo, or even migraine symptoms should not perform Anjaneyasana. Also, women should avoid this pose during their menstruation cycle, and during pregnancy or post-pregnancy."}},{"@type":"Question","name":"Which asana is recommended to be performed after Anjaneyasana?\n","acceptedAnswer":{"@type":"Answer","text":"Standing forward bend pose, half pigeon pose, or resting pigeon pose are some of the best counter-yoga poses to practice after Anjaneyasana. These poses will help you move your spine in the opposite direction and bring the curve of your spine back into its neutral position.&nbsp;"}}],"show_looking_for_practice_for_gc":true,"show_looking_for_practice_for_teacher":true,"show_looking_for_practice_for_wc":true,"reviews_and_ratings":[{"session_details":{"id":1279833,"SessionMergedOriginalSessionUUID":"","Type":"","Status":null,"StartTime":"2022-11-15 01:30:00","EndTime":null,"ActualStartTime":"0001-01-01 00:00:00","WaitingTimeLimit":null,"LikeToDoMore":0,"VideoRecordingStatus":"","ReplayUrl":"","Transcript":"","AudioReplayUrl":null,"AudioTranscriptReplayUrl":null,"SpeakerViewReplayUrl":null,"IpAddress":"","City":"","State":"","Country":"","Lat":0,"Long":0,"Zipcode":"","UserAgent":"","StudentID":0,"StudentUUID":"04791c9e-bd1b-451c-90e2-220522f87e1f","DeviceStudent":"","Goals":null,"StudentNotes":null,"StudentAppPlatform":null,"StudentDeviceType":null,"StudentUniqueDeviceID":null,"StudentJoined":0,"HideReplayFromStudent":0,"RatingOnTime":null,"RatingIP":"","IsRatingEmailSent":0,"Sent321StarFeedbackFollowUpEmail":0,"StudentRating":5,"StudentRatingReason":"","StudentReview":"Great! 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