Anjaneyasana, the Crescent Moon Pose.
Hanako.R, CC BY-SA 4.0, via Wikimedia Commons
Discourse on Anjaneyasana (Crescent Moon Pose)

My friends,

As you explore the world of yoga, you encounter postures that stretch you deeply, challenge your strength, and connect you with your breath.

Among these, there is a graceful yet powerful posture that blends grounding and expansion: Anjaneyasana, the Crescent Moon Pose.

When you flow into this asana, you are not only opening your hips and strengthening your legs—you are stepping into a gesture of devotion, balance, and presence. Today, I will guide you through this posture in detail, explaining how to practice Crescent Moon Pose, its benefits, common mistakes, variations, contraindications, and the deeper meaning that enriches your yoga journey.

What Is Anjaneyasana (Crescent Moon Pose)?

In Sanskrit, Anjaneya refers to Lord Hanuman, the son of Anjani, whose leap of faith across the ocean is celebrated in yoga mythology. The upward-reaching arms and lifted chest in Anjaneyasana symbolize courage, devotion, and boundless energy.

You may also know this posture as Crescent Moon Pose because of the gentle curve your body creates as you lift your chest and arch slightly backward. At its essence, this is a low lunge yoga pose that deeply stretches the hips while opening the heart.

Though often included in yoga for beginners, Crescent Moon Pose reveals new layers of strength, flexibility, and mindfulness even for advanced practitioners.

Anjaneyasana, the Crescent Moon Pose. Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

How to Do Anjaneyasana (Step-by-Step)

To experience the full power of Crescent Moon Pose, you must approach it mindfully:

Begin in Downward-Facing Dog (Adho Mukha Svanasana).
Ground your palms and feet firmly, creating length through your spine.
Step one foot forward.
Bring your right foot between your hands, aligning your knee over your ankle. Lower your left knee to the floor, toes pointing back.
Lift your torso upright.
As you inhale, rise slowly, stacking your shoulders over your hips. Rest your hands on your front thigh for stability.
Reach your arms overhead.
Extend your arms upward, palms facing each other. Broaden your chest as you lengthen your spine.
Engage and expand.
Sink your hips forward and down while keeping your front knee aligned. At the same time, lift your chest and gaze upward.
Hold and breathe.
Stay here for 20–40 seconds, breathing deeply, feeling the stretch through your hips, thighs, and chest.
Release gently.
Bring your hands back down to the mat, step into Downward-Facing Dog, and repeat on the other side.

👉 Pro tip: Keep your core active to protect your lower back while deepening the hip stretch.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

Benefits of Anjaneyasana (Crescent Moon Pose)

Why do you practice Anjaneyasana? Because it offers a beautiful combination of strength, flexibility, and mental clarity.

1. Opens Tight Hips

By sinking into a deep lunge, you release tension in the hip flexors—an essential stretch if you spend long hours sitting.

2. Strengthens Legs and Glutes

Your front leg works strongly to support you, while your back leg lengthens, building strength and stability.

3. Improves Posture and Balance

As you lift your arms and chest, you align your spine and strengthen stabilizing muscles.

4. Enhances Flexibility in the Spine

The slight backbend in Crescent Moon Pose stretches your torso and opens your chest.

5. Boosts Energy and Confidence

By expanding upward, you create a sense of openness and vitality, perfect for energizing your day.

6. Prepares for Advanced Poses

Anjaneyasana is a foundational pose that prepares you for deeper lunges, backbends, and hip-opening postures.

Common Mistakes to Avoid in Crescent Moon Pose

To protect your body and deepen the benefits, avoid these common errors:

Letting the front knee go beyond the ankle: Keep your knee stacked above your ankle to prevent strain.
Collapsing into the lower back: Engage your core to avoid excessive arching in the lumbar spine.
Forgetting the back leg: Actively extend your back foot and thigh instead of letting it collapse.
Overarching the neck: Keep your gaze upward but soft, avoiding neck compression.
Holding the breath: Breath is your anchor—inhale for expansion, exhale for release.

Parivritta Anjaneyasana
BECMarketing, CC BY-SA 4.0, via Wikimedia Commons
Variations and Modifications of Anjaneyasana

Every yoga posture can be adapted. Crescent Moon Pose offers accessible modifications and powerful variations:

Supported Crescent Moon Pose
Place blocks under your hands instead of lifting your arms, easing pressure on the back and shoulders.
Gentle Variation
Keep your hands on your front thigh to stabilize balance before lifting overhead.
Twisted Anjaneyasana
Place your palms together at your chest and twist toward your front knee, deepening the stretch and engaging the core.
Backbend Variation
For a deeper heart opener, arch your spine more and gaze upward, reaching your fingertips back slightly.
Dynamic Anjaneyasana
Flow in and out of the pose with your breath, lifting your arms as you inhale and lowering them as you exhale.

Contraindications of Crescent Moon Pose

Although Anjaneyasana is safe for many, it is not suitable for everyone. Take precautions if you have:

Knee injuries: Place a folded blanket under the back knee for cushioning.
Hip or groin injuries: Avoid sinking too deeply into the lunge.
Lower back pain: Keep the core engaged and avoid excessive backbending.
Balance difficulties: Practice near a wall for support.

Always remember: yoga adapts to your body, not the other way around.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

How to Integrate Anjaneyasana Into Your Practice

You may wonder: Where does Crescent Moon Pose belong in my practice?

As a warm-up: Use it early to open hips before deeper poses like Warrior II or Pigeon Pose.
In a flow sequence: Transition smoothly from Downward-Facing Dog into Anjaneyasana as part of a Sun Salutation variation.
As a heart opener: Pair it with poses like Camel Pose (Ustrasana) to build a backbending sequence.
As a grounding posture: Hold Anjaneyasana in the middle of practice to re-center and reconnect with your breath.

The Deeper Meaning of Anjaneyasana

Beyond the stretch and strength, Anjaneyasana carries symbolic depth. The pose honors Anjaneya, or Hanuman, the embodiment of courage, devotion, and service. As you reach your arms toward the sky, you embody aspiration and faith. As you ground your legs into the earth, you embody stability and humility.

In this way, Crescent Moon Pose teaches you the balance of effort and surrender. It reminds you that while you root yourself firmly in the present, you can also reach infinitely toward possibility.

Energetically, Anjaneyasana stimulates the Anahata (Heart Chakra) and Manipura (Solar Plexus Chakra), opening you to compassion, courage, and personal power.

Anjaneyasana, the Crescent Moon Pose.

Hanako.R, CC BY-SA 4.0, via Wikimedia Commons

Practical Tips for Success in Anjaneyasana

Warm up your hips and legs before entering the posture deeply.
Use props like blankets and blocks to make the pose more supportive.
Keep your front heel firmly grounded to stabilize balance.
Engage your thighs and glutes for strength, not just flexibility.
Practice consistency: hold the pose daily for gradual improvements in balance and openness.

Closing Thoughts

My friends, as you explore Anjaneyasana (Crescent Moon Pose), you are not simply moving into a lunge—you are embodying grace, strength, and expansion. This low lunge yoga posture offers profound benefits: it opens tight hips, strengthens your legs, stretches your spine, and uplifts your energy.

Yet beyond the physical, Crescent Moon Pose reminds you of devotion and courage. As you balance effort and ease, grounding and reaching, you honor both your earthly presence and your limitless potential.

So the next time you step onto your mat, let Anjaneyasana be more than a pose. Let it be a prayer of movement, a gesture of balance, and a reminder that within you lies both stability and expansion.

In this posture, may you find not only flexibility and strength but also courage and clarity to carry into your daily life.