Yoga Challenge – Sun Salutations Poses: Anjaneyasana (Low Lunge) & Ashta Chandrasana (High Lunge)

Happy Day 17 of our 30 Day Yoga Challenge – Anjaneyasana & Ashta Chandrasana

Good morning Yogis! We are continuing our detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series. Today we are covering both Anjaneyasana and Ashta Chandrasana.

Sun Salutations Poses: Anjaneyasana (Low Lunge) & Ashta Chandrasana (High Lunge)

Anjaneyasana (AHN-jaw-nay-YA-sa-nuh) or Low Lunge is part of the traditional Sun Salutations C we are learning. Warning – DO NOT perform Lunge with your back knee resting if you have an injury, or perhaps try a blanket or pillow for extra support under your knee, or get an extra cushioned mat. Today we will first break down High Lunge or Ashta Chandrasana (AHSH-ta chan-DRAH-sa-nuh), cover how to come into Low Lunge, and perform these lunges a couple of different ways during our continued Sun Salutations practice. Ashta Chandrasana literally translates as 8 Point Moon or Crescent Moon Pose, and Anjaneyasana translates to English as Son of Anjani Pose, and has a very cool mythology.

Today’s Positive Practice suggestion

Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side. We will try three different variations of lunges with our three repetitions. We will go back to working to incorporating Diaphragmatic Breathing and try to get a “flow” with one deep inhale or exhale for each pose. Jump to today’s variations!

Ashta Chandrasana – High Lunge & Anjaneyasana – Low Lunge

Sun Salutations Flow Lunge Variations

Today we are trying three lunge variations with our Sun Salutations flow.

Ashta Chandrasana – High Lunge

The first round, come into Ashta Chandrasana / High Lunge with your hands on your hips. Inhale your arms up above your head with palms facing each other if you feel comfortable, and notice this challenging balance rising into High Lunge after Uttanasana / Standing Forward Bend. Perhaps take a full inhale and exhale here to work your balance. Exhale your arms down to each side of your feet, and perhaps pause in Runner’s Lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutation series on each side.

Anjaneyasana – Low Lunge with Optional twist

The second round, step left foot back and slowly rest knee and shin into Anjaneyasana/Low Lunge if you feel comfortable with the pressure on your knee. If this is not comfortable on your knees, please try a blanket or pillow for extra support under your knee, or stay in High Lunge again this round and perhaps try a twisted variation. Make sure your front knee is above your ankle, and either keep your back foot supported on the ball of your foot or lay the top of your foot flat against the mat if you are in a Low Lunge. Inhale your arms up and take a full inhale and exhale here. Notice how your body feels in High Lunge vs Low Lunge, and the deeper stretch along your back thigh before continuing and completing the Sun Salutation series on each side.

Anjaneyasana – Low Lunge with gentle backbend

The last round, we will try an advanced Low Lunge for those up for a challenge. Come into a deep Anjaneyasana / Low Lunge if you feel comfortable with the pressure on your knee. This time, raise your hands above your head put your palms together on the inhale, and if it feels right, allow yourself to come into a gentle backbend and gaze up at your hands. PS perhaps try to cactus out your arms as suggested by one of our commenters – I have added this to my morning Sun Salutations Routine! Enjoy this deep stretch in your chest and thighs, and breathe try to breathe into any tight spots in your hips.

Find your Flow

I switch up my sun salutations in the morning… I usually do the traditional Surya Namaskar sequence with high-lunge in the morning while my dogs are outside so I can get in a couple rounds quickly without a mat. When I use my mat, I usually do a longer version using low-lunge with the support of my mat, adding Ardha Uttanasana or Half Standing Forward Bend at each Uttanasana, and sometimes adding an extra Phalakasana or Plank since I am working on arm strength. My favorite flow is cactusing my arms to the side, which I feel helps flow from Uttanasana and into Phalakasana.

Check out our Top 5 Yoga Mats and Equipment for Newbies!

Consider a blanket or pillow for extra support under your knee, or get an extra cushioned mat!

Top 5 Yoga Equipment for Newbies

Top 5 Yoga Mats

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More for Yoga Teachers

YOGA TEACHERS – see more on Tummee (High Lunge)
YOGA TEACHERS – see more on Tummee (Low Lunge)

Share your Practice

Please comment to share your experience or if you have any questions! What did you think of this exercise? Which version of Lunge did you prefer with your Sun Salutations? Always remember, be kind!