Crescent Lunge Backbend
Anjaneyasana Variation
About This Pose
Crescent Lunge Backbend (Anjaneyasana Variation) combines the powerful leg engagement of a high lunge with the heart-opening benefits of a backbend. This dynamic pose stretches the hip flexors of the back leg while strengthening the front thigh and building stability through the entire body. The backbend component opens the chest, shoulders, and front body, counteracting the forward-hunching posture common in modern life. Named after Anjaneya, another name for Hanuman, this pose embodies the devotion and strength of the monkey god. The combination of strength and opening makes this pose energizing yet accessible, suitable for building heat in a flow sequence or as a standalone heart opener.
Step-by-Step Instructions
- 1
From Downward Dog, step the right foot forward between the hands
- 2
Align the right knee directly over the right ankle
- 3
Keep the back leg straight and strong, heel lifted
- 4
Inhale and rise up, bringing the torso vertical
- 5
Reach the arms overhead, palms facing each other
- 6
Engage the core and draw the tailbone down
- 7
On an inhale, begin to lift the chest toward the ceiling
- 8
Allow a gentle arch through the upper back
- 9
Keep the neck long—gaze up only if comfortable
- 10
Hold for 5-8 breaths
- 11
Release hands down and step back to Downward Dog
- 12
Repeat on the second side
Alignment Cues
- Front knee stays at 90 degrees, directly over ankle
- Back leg is straight and engaged, heel reaching back
- Hips are squared forward as much as possible
- Core engages to support the lumbar spine
- Backbend initiates from the thoracic spine, not lower back
- Arms reach up and slightly back
- Shoulders draw down away from ears
Benefits
- Deeply stretches hip flexors and psoas
- Strengthens the quadriceps and glutes
- Opens the chest, shoulders, and front body
- Improves balance and stability
- Builds heat and energy in the body
- Counteracts poor posture from sitting
- Stretches the abdomen gently
- Cultivates strength and openness simultaneously
Modifications
- Lower the back knee to the ground for support
- Keep hands on hips instead of overhead
- Skip the backbend and stay upright
- Use blocks under hands for support
Variations
- Add a side bend by reaching over to one side
- Cactus arms: bend elbows to 90 degrees
- Hands in prayer at heart for less intensity
- Deeper backbend with hands reaching toward back foot
Cautions & Contraindications
Cautions
- Keep the front knee tracking over the ankle
- Engage the core to protect the lower back
- Don't force the backbend—let it unfold
- Keep the back leg strong and engaged
- Breathe steadily throughout
Avoid this pose if you have:
- Acute knee injuries
- Severe lower back pain
- High blood pressure (arms overhead variation)
- Heart conditions
- Neck injuries (keep head neutral)
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
