Quite often in yoga we are told what alignment “should” be. However, alignment is an entirely personal thing. What works for me, may not be the right alignment for you. This is especially true in the transitions in yoga. The movement between the poses. Something explored in this 12-minute Anjaneyasana sequence.
In this sequence for beginners we explore the movement of the hips in the transition from all fours to low lunge. It’s important to notice the subtle differences on how your body moves to notice if there is compensation. In this flow we also explore using the blocks to create space.
If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.
Anjaneyasana Sequence for Beginners
Start on all fours with some cat and cow to warm up. Extend one leg back behind you and then draw the knee to chest. This is an opportunity to notice the range of movement you have. How close does the knee come towards the chest? How far does the foot hover above the floor? Then repeat this action with the hands on top of yoga blocks. How has the movement changed?
Then, using the blocks begin to explore sweeping the foot through into a low lunge. Does it come all the way? Can you bring the foot all the way through to the front of your mat?
Repeat this on both sides and notice if you have a different range of movement on one side. Maybe one side you need the blocks on a higher value to lift the chest further away from the floor. Notice if one foot comes more towards the front of your mat.
Repeat the sequence once more, but this time notice the movement of the hips. As you bring the foot through to the front of the mat is the leg swinging out to the side? Or do the knee and foot travel straight through and forwards?
Notice if one side moves differently to the other. How is your body compensating? And does having the hands on blocks make this movement easier. To end this short practice come into baddha konasana, butterfly pose. If the legs are lifted away from the floor, support the legs with blocks.
End this somatic yoga anjaneyasana sequence with three deep cleansing breaths in seated. During your next yoga practice, notice the movement when bringing the foot through, and ask yourself if using blocks would make the movement more comfortable. The answer is probably yes!
Want more yoga?
If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.
- Have you checked out my anjaneyasana/low lunge tutorial?
- Do you find it easier to draw the legs through using blocks?
- Does your leg come out to the side when bringing the foot forward?
This is really so good to be fit. I will like to try it too soon.
it definitely helps on the fitness journey!
Oh! This looks cool. I have been so busy lately that I simply go for quick routines. Thus, this 12-minute yoga class is just perfect. Thank you for sharing this. As always, appreciate the video.
Yep I like quick routines too. I’m fond of short sessions throughout the day (as I’m sitting more at a computer lately) than a longer session.
This reminds me of pilates as the sequences are quite short and I’ve always wondered about the differences between yoga and pilates.
They are similar. Ooooh I think you just inspired a future blog post!
I love this workouts and the fact they are short as well, often I don’t have a lot of time so it’s just perfect!
Short and sweet, no need to overthink it. We all have time for 15 minutes!
Some great moves! You totally motivated me to look into taking Yoga again. I love love love the way you feel afterward. So glad my gym is offering it again.
Yes, if we could bottle that after feeling right?
very nice sequence. I do a very similar variation quite often myself
These moves look great. Once things settle in the UK, I am going to start a course – hopefully it will be live rather than online by then too x
that’s awesome. Did you find one?
Would like to try this at home. 12 minutes is doable for me. I think the blocks will make it fun.
Short and sweet, Yoga doesn’t have to take 60-90 minutes. a little and often is just as beneficial