Crescent Lunge

Ashta Chandrasana (ASH-tah chan-DRAHS-anna)

Strengthens legs, glutes, and core while opening hip flexors. Improves balance and cultivates focus as you coordinate effort, length, and openness.

Legs

How to Get Into the Pose

1From downward-facing dog, step your right foot forward between your hands, aligning the knee over the ankle
2Lower your left heel toward the ground (it won't touch) and lift through the ball of the back foot, straightening the back leg
3Engage your core and lift your torso upright, bringing your hips to face forward
4Sweep your arms overhead, reaching through the fingertips while drawing the shoulders down away from the ears
5Press firmly through the front heel and back ball of foot, finding length through the spine and openness across the chest

•Lower the back knee to the ground for supported low lunge if balance or hip flexor intensity is too much
•Place hands on blocks on either side of the front foot instead of reaching overhead to reduce shoulder demand and improve stability
•Keep hands at heart center in prayer position rather than overhead to maintain balance and reduce intensity