Urdhva Anjaneyasana: Crescent Lunge Steps and Alignment

Urdhva Anjaneyasana is a high crescent lunge with the back heel lifted and the arms reaching upward. The pose develops through a stable stance and clear pelvic alignment.

Steps

1. Begin in a short lunge with the front knee bent.
2. Keep the back heel lifted and the back leg active.
3. Place the hands on the hips.
4. Lengthen the torso upward.
5. Raise the arms only while the ribs remain organised.
6. Maintain ordinary breathing.
7. Lower the hands and step forward to exit.

Modifications

• Lower the back knee onto a folded blanket.
• Keep the hands on blocks.
• Use a wall for balance.
• Shorten the stance.
• Keep the hands on the hips.

Alignment points

• Keep the front knee tracking with the toes.
• Lift through the back thigh.
• Avoid forcing the pelvis forward.
• Keep the shoulders relaxed.

Common mistakes

• Using a stance that is too narrow.
• Collapsing into the front knee.
• Overarching the lower back.
• Holding the breath.

Practice limits

Reduce the stance when the knees, ankles, hips or lower back feel strained. Use blocks or wall support and learn deeper backbend variations from a qualified yoga teacher.