Hatha Yoga Tip

CRESCENT MOON – Añjaneyāsana – All Levels

This asana stretches the hip flexors (iliopsoas) in the pelvis, which are often shortened due to our sedentary lifestyle, and cause stiffness in the lower back. Relax afterwards in the child’s pose.

Beginner:

1. Kneel on the floor, then take your right foot forwards between your hands. Stretch your left leg back, placing your left knee on the mat. Keep your front calf vertical. Breathe slowly and rhythmically.
2. Inhale, and take your hands in front of your chest in Prayer Position. Keep your back vertical and use your bent leg and the toes of your front foot to help you balance. Hold for a few breaths, then continue with Step 3 or release the pose, repeat on the other side, then relax.

Intermediate:

3. On an inhalation, take both arms straight up beside your ears. Hold for up to 30 seconds, breathing slowly and rhythmically. On each inhalation, stretch your arms higher; on each exhalation, try to lower your hips to the floor a little more. Continue with Step 4 or release the pose, repeat on the other side, then relax.

Advanced:
4. To come into the full pose, on another inhalation, bend backwards from your chest. Hold for up to 30 seconds, then repeat on the other side.

Mind is merely the instrument through which the Self experiences the external world. The real universe is an occasional reaction of the mind. – Swami Vishnudevananda

Do not be hasty. Restrain your emotions. Think quietly. Have a serene mind. Act prudently, cautiously, intelligently. – Sri Swami Sivananda