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Anjinsan: technique

  • Accept the position of Adho Mukha of Svanasana.
  • On the inhale, take a wide step with your right foot forward; in the knee, roughly, a right angle.
  • Lower your left knee to the floor; left foot on the rise.
  • Raise your body and arms up.
  • Pull up the abdomen and perform a small bend in the back.
  • Arms stretch back, revealing the shoulders and chest.
  • Lower your pelvis with each exhalation.
  • Breathe evenly and calmly.
  • Keep the pose for the required time.
  • Return to Adho Mukha Shvanasana and perform the asana on the other side.


  • Stretches thighs and buttocks.
  • Develops flexibility of the spine.
  • Stretches the lumbar muscle, abdominal muscles, chest, shoulders and neck.
  • Contributes to the normalization of digestion, beneficial effects on the lungs, liver, kidneys.
  • Trains the vestibular apparatus.


  • Knee injury.
  • Ankle injury.
  • Spinal injury.

Posted in Encyclopedia of yoga on Aug 31, 2019