Exercises when pregnant: Anjaneyasana – Crescent Moon
Anjaneyasana – Crescent Moon
For this pose I will need a yoga mat and a small cushion.
This exercise when pregnant is suitable for all stages of my pregnancy
Benefits: Anjaneyasana stretches the hips and upper thighs; strengthens the lower back and pelvic muscles; opens the chest; improves circulation and respiration.
Cautions: I will avoid this pose if I have pelvic girdle discomfort.
Modifications: If I have sensitive knees I will place a cushion under my back knee. To help steady myself or if I have high blood pressure I will practice the pose with my hands on my knees and look forward (b).
- I come into a tabletop position and step my right foot in between my hands. I make room for you by shuffling my right foot over to the right. I look down to check my right knee is stacked directly over my right ankle and aligned with my second and third toes
- I extend back and out through my left leg
- I bring my torso upright so it stacks over my pelvis and glance at my hips to ensure that they are facing forward
- I look down towards my belly and see it rising and falling with my breath
- On an inhalation I reach my arms up over my head, and exhaling I soften my shoulders away from my ears
- I softly gaze towards my hands (a)
- Staying here for five breaths, I mindfully repeat this week’s affirmation:
My baby’s eyes are open, ready to receive the wonders of the world - I repeat the pose to my other side
(a) Gaze at the thumbs
(b) Gaze straight ahead
Adapted from my book The Yoga of Pregnancy
