How to do Crescent Lunge Pose and its Benefits

“Yoga is the fountain of youth. You’re only as young as your spine is flexible.”

How to do Crescent Lunge Pose

Are you in search of building strength and improve concentration and balance? Today, we are talking about a powerful standing pose which would help to build strength, balance and mental focus. This pose is called as Anjaneyasana. The name Anjaneya comes from matronymic of Hanuman, whose mothers name is Anjani.

Anjaneya-Salutation | Asana-Pose

This asana is pronounced as AHN-jah-nay-AHS-uh-nuh, Sanskrit- अंजनेयासन. Sometimes, this pose is also called as Salutation Pose, which is normally performed in Sun Salutation sequence.

Level of Asana: Basic Series, Vinyasa

Stretches: Glutes, quadriceps and hips

Target areas: Legs, groin and hip

Benefits of Crescent Lunge

  1. This asana helps to expand front of your body.
  2. Reduces fatigue, stress and increases energy by building mental focus
  3. Develops flexibility, stability and balance of your body
  4. Strengthens thighs, hips and butt
  5. Opens chest, shoulders and front torso
  6. Stretches hip flexors, legs and groin of your body
  7. This pose also helps to relieve Sciatica pain

Precautions

If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from heart problem or high blood pressure shouldn’t practice this pose. People suffering from spinal or knee injury should avoid this pose.

Steps to do a perfect Crescent Lunge

  1. Start by entering to Downward Facing Dog Pose. Exhale and step the right foot forward in between your hands.
  2. Now, bend your front knee to 90 degrees and make sure that your right knee is aligned over the heel of your right foot.
  3. Keep your feet hip-width apart and ensure that both feet are facing forward. Keep your front shin perpendicular to the floor.
  4. Stay on the ball of your back foot and lift the heel. Draw the heel forward so that it will be directly aligned over the back toes.
  5. Now, lift your back leg, bring your knee and quadriceps up towards the ceiling and straighten your back leg.
  6. Draw your left hip forward as you press your right hip back. If you are finding it difficult to keep your back leg raised while placing your toes on the ground, then slowly lower your knee to the ground and slide your leg back as shown in the picture. Rest the top of your back foot on the floor.
  7. Inhale and raise your torso. Lift your arms over your head and draw your tailbone towards the floor.
  8. Open your arms so that the palms can face each other. You can also join your palm to come into Prayer Pose. Now, gaze towards the ceiling and then slowly shift back focus to your palm. This will lengthen your body.
  9. Engage the muscles of your abdomen so that you can stabilize your core and balance your body. Ensure that your front shin is vertical.
  10. Stay in this pose for as long as you feel comfortable. To release, bring your hands back to the mat and return to Downward Facing Dog Pose. Relax and repeat on the other side.

Variations and Modifications

Beginners might find it difficult to practice High Lunge in the initial days. They can practice Low Lunge Pose. To reach in that pose, bring your back knee to the floor and rest your back toes. If you are suffering from a shoulder injury or still in the initial days and struggling to build upper body strength, then place your hands on your hips.

If you have already mastered this pose and now wants to deepen the stretch in the quadriceps, then bend your back knee and draw your toes up towards the ceiling. Reach back and gaze towards your hands.

If you want to improve balance, then start practising this pose facing a wall. Press the big toe of your front foot against the wall and reach your arms up and forward. Rest your fingertips on the wall.

Tips

You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Understand the procedure correctly to reap the benefits of this pose. Ensure that your front knee is aligned with the front ankle. Never allow your knee to move to the left, as this can invite injury to your knee joint. Engage the thigh of your back leg and shift your back heel forward. Ensure that your feet are hip-width apart, this will help to maintain balance.

Preparatory Poses

Downward Facing Dog Pose (Adho Mukha Svanasana)

Wide-Legged Forward Bend (Prasarita Padottanasana)

Hero Pose (Virasana)

Follow Up Poses

Chair Pose (Utkatasana)

Warrior Pose

This pose helps to improve awareness and concentration. Regular practice of this pose will bring physical and mental equilibrium in your life. Now, you know all the benefits and how to do both High Lunge and Low Lunge Pose, then why to wait? Enjoy your Yoga practice and have an awesome day!

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Author: Rakesh Pradhan

Rakesh Pradhan is a Yogi, Blogger, Civil Engineer and a continuous learner. When he was 14 years old, one day his neighbourhood uncle asked him about Yoga and Meditation. He got so motivated about the amazing benefits of this beautiful Yoga that he started reading Yoga books, watching videos and practising yoga poses. Now, he is helping people to learn Yoga and keep them away from stress and lifetsyle diseases.