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.
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Steps
- Begin in a short lunge with the front knee bent.
- Keep the back heel lifted and the back leg active.
- Place the hands on the hips.
- Lengthen the torso upward.
- Raise the arms only while the ribs remain organised.
- Maintain ordinary breathing.
- 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.
Build Urdhva Anjaneyasana From a Stable Lunge
Urdhva Anjaneyasana becomes more useful when the lunge is stable before the arms or backbend are added. Start with a shorter stance and keep the hands on the hips or blocks until the feet and pelvis feel organised.
Step-by-step progression
- Step one foot forward and the other foot back with enough width for balance.
- Bend the front knee only as far as you can keep the stance steady.
- Keep the back heel lifted and press through the ball of the back foot.
- Lengthen the torso upward before raising the arms.
- Add only a small upper-back extension if breathing remains easy.
If the front of the hip feels restricted, shorten the stance or lower the back knee with padding. A wall can also be used for balance. For another staggered-foot standing pose that develops controlled hip and hamstring range, compare this with Parsvottanasana.
If you want a supported hip-opening variation after the standing work, see Adho Mukha Kapotasana. Avoid forcing either pose to reach a particular depth; stable breathing and controlled transitions are better progress markers.