About this Asana Digest

Poses

Hanumanasana (The Splits), Anjaneyasana (Low Lunge), and related poses such as Ardha Hanumanasana (Half Monkey Pose / Hamstring Stretch), Anjaneyasana (Low Lunge) and Utthan Pristhasana (Lizard Pose)

Objective

Become knowledgeable about the pose and review detailed teaching considerations.

Description

Explain the Sanskrit naming; contraindications and cautions; associated benefits and typical effects; instructions and cues for setting up and practicing the pose; variations to meet particular intentions and needs; and more teaching considerations.

Prerequisite Knowledge

Asana Digests focus in on teaching specific poses. Please be aware of the groundwork and teaching support here: Asana Category – Forward Bend & Hip Stretching.

Hanumanasana

hah-new-mahn-AHS-anna
“Hanuman” = name of monkey deity, reliever of suffering
Monkey Pose
Also known as: The Splits

Anjaneyasana

ahn-ja-nay-YAHS-anna
“Anjaneya” = arising from Anjana
Low Lunge

Ardha Hanumanasana

Half Monkey Pose
Also known as: Hamstring Stretch

Utthan Pristhasana

Lizard Pose

Heart of the Poses

Hip Stretch

Naming

While there are some differences among sources, the most common usage of the various names for Lunges are as follows:

Low Lunge

• Back knee down
• Hands to floor; to knee; or up

High Lunge

• Back knee lifted
• Hands to floor, to knee, or up by ears
• See Crescent Lunge

Crescent Lunge

• Back knee lifted
• Hands up by ears
• See Crescent Lunge

Runner’s Lunge

• Back knee lifted
• Hands to floor
• See Crescent Lunge
• Utthan Pristhasana (Lizard Pose)
• Back knee lifted or down
• Hands or forearms to floor inside of front foot
  

Notes

• Hanumanasana represents the mythological Hanuman’s leap from India to Sri Lanka to rescue princess Sita. See other mythological stories in Inspiration (menu above).
• Hanumanasana in its traditional form is an advanced posture.
• Anjaneyasana (Low Lunge) is a more accessible prep pose and alternative and is one of the few poses that beginners can safely use to deeply stretch the front thighs. (Judith Lasater)
• Utthita Parsvakonasana (Extended Side Angle Pose), Virabhadrasana I (Warrior 1 Pose), Eka Pada Rajakapotasana (One Legged Pigeon Pose), and Natarajasana (Lord of the Dance Pose) all make use of the flexibility accomplished in the Low Lunge shape. (Luke Ketterhagen)

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