Crescent Lunge With Airplane Arms

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

Strengthens legs, glutes, and core while opening hip flexors and chest. Improves balance and builds shoulder stability. Cultivates focus as you coordinate grounding through the legs with expansion through the upper body.

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
4Extend your arms out to the sides at shoulder height, then draw them back behind you with palms facing down, squeezing the shoulder blades together
5Press firmly through the front heel and back ball of foot, finding length through the spine while opening across the chest and collarbones

Modifications

•Lower the back knee to the ground for supported low lunge if balance or hip flexor intensity is too much
•Keep hands at heart center instead of extending arms to simplify balance and reduce shoulder demand
•Bring arms only halfway back (at shoulder height) rather than fully extended to reduce intensity in the upper back