Hatha Yoga
ANJANEYASANA – THE CRESCENT MOON
A balance of weight on the back knee and front foot, with body emulating the shape of the crescent moon. You can practice this pose from early days of practice to increase your sense of balance and work on flexibility of back, hip flexors, thigh and chest expansion.
In the regular pose, begin on knees, and take one foot forward between your hands, foot flat on mat. Then extend the other leg back, with knee on the mat. You can relax the back foot. The thigh is well extended back. The front knee and ankle are vertically aligned. In this balanced position, with the back leg supporting much of the weight and toes of front foot helping the balance, look straight ahead with hands together in prayer position in front of your chest.
With further practice, on inhalation take up the arms straight overhead close to the ears and aim to lower hips a little more to the mat. Keep looking forward.
To attain the full pose, extend your body backward, taking the arms and head back and arching the back. Keep the arms aligned with the ears while extending the head back. The spine is deeply arched and the head, arms and hands complete the extension of the arch. Hold the pose 30 seconds while breathing deeply as the chest is well expanded allowing for deeper breathing. On exhalations reach back a little further each time.
Repeat the pose with the opposite leg back.
Tip: Use a folded blanket or chip foam block to protect the knee on the mat, if necessary.
Progress to a variation when ready: When you have reached your maximum bend backward, reach down and hold the leg or ankle on the mat with both hands, keep the arms straight.
BENEFITS:
- Increase sense of balance
- Increase flexibility of back, hip flexors, thighs
- Expansion of chest
Create your inner world. Carry with you your own inner companions: Shanti (peace), Santosha (contentment), enquiry and courage. – Sri Swami Sivananda
This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publications – “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010 and “The Sivananda Companion to Yoga”. The Sivananda Yoga Centre – 2000.
Quick Links
Spiritual Calendar
OCTOBER 2015
08 Ekadasi
12 New Moon
13 Navarathri Starts
23 Vijaya Dasami
24 Ekadasi
27 Full Moon
NOVEMBER 2015
07 Ekadasi
09 Swamiji’s Mahasamadhi
11 New Moon
11 Swamiji’s Jalasamadhi
22 Ekadasi
25 Full Moon
Glossary
VIJAYA DASAMI – “10th Day” – is celebrated on the tenth day, which follows nine days of Durga Puja. Durga Puja or Navaratri commences on the first day and ends on the tenth day of the bright half of Aswayuja (September-October). It is held in commemoration of the victory of Durga over Mahishasura, the buffalo-headed demon. In Bengal her image is worshipped for nine days and then cast into water. The tenth day is called Vijaya Dasami or Dussera (the “tenth day”). Processions with Her image are taken out along the streets of villages and cities.
The mother of Durga (that is, the wife of the King of the Himalayas) longed to see her daughter. Durga was permitted by Lord Shiva to visit her beloved mother only for nine days in the year. The festival of Durga Puja marks this brief visit and ends with the Vijaya Dasami day, when Goddess Durga leaves for her return to Mount Kailas. This is the view of some devotees.
Sri Rama worshipped Durga at the time of the fight with Ravana, to invoke Her aid in the war. This was on the days preceding the Vijaya Dasami day. He fought and won through Her Grace.
In days of yore, kings used to undertake ambitious expeditions on the day of the Vijaya Dasami. Those kings who did not go on such expeditions used to go out hunting in the deep forests. Even up to this date India people arrange mock attacks on a fort on Vijaya Dasami in Rajputana.
The tenth day, Vijaya Dasami, marks the triumphant ovation of the soul at having attained liberation while living in this world, through the descent of knowledge by the Grace of Goddess Saraswathi. The soul rests in its own Supreme Self or Satchidananda Brahman. This day celebrates the victory, the achievement of the goal. The banner of victory flies aloft. Lo! I am He! I am He!
On the Vijaya Dasami day, all aspirants are given initiation into various Mantras according to their tutelary Deities. Deserving aspirants are initiated into the holy order of Sannyas. Initiation in the study of the alphabets is given to young children. New students commence their lessons in music, etc. During the morning Satsang the books which were worshipped on the ninth day are worshipped again. A chapter from each of the principal scriptures like the Gita, Upanishads, Brahma Sutras, Ramayana, and Srimad Bhagavatam is recited.
Renunciation is the bestower of peace and immortality. – Sri Swami Sivananda