Urdhva Anjaneyasana (Upward Crescent Moon Pose)

Posted On October 14, 2019

Urdhva Anjaneyasana

Urdhva Anjaneyasana is a Sanskrit term in which Urdhva means elevate / upward, Anjaneya is another name of lord hanuman because her mother’s name is Anjana and asana means posture. In English, it is known as Upward Crescent Moon Pose.

This is a very effective stretching exercise in the yoga world. This yoga pose targets your shoulder and the lower back. It improves your body posture and strengthens your back muscles. Regular practice of Urdhva Anjaneyasana help you to get rid of fatigue, sciatica, constipation, and osteoporosis problems.

Benefits of Urdhva Anjaneyasana

  • Improves your posture and beneficial in back pain.
  • Stretches and strengthens your shoulders, lower back, hamstrings, calves, chest, and ankles.
  • Calms your mind and keeps stress away from your mind.
  • Beneficial in case of fatigue, sciatica, constipation, and osteoporosis.

Steps of Urdhva Anjaneyasana

  • Start in the Mountain Pose (Tadasana). Facing forward, step your right foot back about 2 feet and lift the heel,
  • Keep both feet facing forward.
  • Draw your hands up to your chest, pressing your palms together in Anjali Mudra.
  • Now slowly lift your hands up toward the ceiling and take deep breaths. Ensure that your palms still pressed together.
  • Visualize lengthening your spine upward and your tailbone toward the floor.
  • Keep your shoulders low to allow space between your arms and ears.
  • While reaching through your fingers, hug your shoulder blades in towards your back to help prevent your shoulders from moving in toward your neck.
  • Continue to actively reach up with your arms and through the pinky-sides of your hands.
  • Gently arching the back to form a crescent shape with your upper body and right leg.
  • This pose is not meant to be a deep backbend, so be sure not to arch too much, which can put a strain on the lower back.
  • Slightly tilt your head backward without compressing the neck, and look upward.
  • Hold this pose for 30-60 seconds.
  • Step the right foot forward and repeat on the left side.


  • Avoid this asana, if you are suffering from hypertension or any type of heart problem.
  • Keep deep breathing in each step.
  • In the case of Shoulder pain than putting your arms slightly parallel to each other instead of keeping the palms together in Namaskar/ Anjali mudra.
  • In the condition of neck pain, don’t tilt your head back, but keep it straight.
  • Like every yoga asana, it is essential to keep your stomach and bowels empty during practice.
  • At least keep a 4-6 hour gap between your practice and meal.
  • Practice any kind of exercise or asana under the guidance of experts.
  • As a beginner don’t go beyond your capabilities during Asana. otherwise, it causes serious injuries.

Written by HealthE-gyan

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