Crescent Pose / High Lunge – Anjaneyasana: Step-by-Step Guide

Crescent Pose, or Anjaneyasana, is a powerful standing pose that stretches the hip flexors, strengthens the legs, and improves balance and stability. It is commonly practiced to build strength and mobility, especially in the legs and hips, while also promoting focus and flexibility. Here’s how to perform Crescent Pose with proper alignment.

Step-by-Step Instructions:

1. Starting Position: Begin in Downward Facing Dog Pose (Adho Mukha Svanasana), with your hands and feet firmly grounded on the mat, forming an inverted V-shape.

2. Raise the Right Leg: Inhale and raise your right leg behind you, keeping your hips squared.

3. Step Forward: As you exhale, step your right foot forward between your hands, bringing the foot directly under your knee. Check that the right knee is aligned above the right ankle to maintain proper alignment.

4. Ground Through the Feet: Press your feet firmly into the mat, pulling your lower abs in as you exhale. Then, inhale and sweep your arms out and up, palms facing each other.

5. Bend the Back Knee: Bend your back knee slightly, and lengthen your tailbone towards the floor to avoid arching your lower back. Extend through the back leg, opening and stretching the sole of the foot.

6. Open the Chest: Draw your front ribs down into your torso and open your chest. Maintain the energy in your legs and continue to reach upwards with your arms.

7. Hold the Pose: Stay in Crescent Pose for five breaths, continuing to engage your core and legs while maintaining balance.

8. Exiting the Pose: To come out of the pose, exhale and bring your hands down to the floor by your right foot. Step your right foot back into Downward Facing Dog.

9. Repeat on the Other Side: Now, repeat the pose with your left foot coming forward into the lunge, following the same steps.

Beginner’s Tips:

• Stepping Forward: It’s common to find it difficult to step the foot forward between your hands from Downward Dog. If you’re struggling, try using Esther Ekhart’s tips for stepping into the lunge from Downward Dog. Alternatively, you can begin Crescent Pose from a standing position at the back of the mat and simply step one foot forward.

• Stabilize the Back Leg: Keep the back leg active and press firmly through both feet. Imagine drawing your feet closer together in a scissoring action to engage your legs and create more stability.

• Level Hips: Keep your hips low and level, facing the front of the mat. This will help you maintain a stable center of gravity while preventing tilting or arching.

Benefits of Crescent Pose:

• Increases Hip Mobility: This pose deeply stretches the hip flexors, helping to increase flexibility and mobility in the hips.
• Strengthens the Legs: Crescent Pose works the muscles of the legs, especially the quadriceps, hamstrings, and calves, helping to build strength and stability.
• Improves Balance and Stability: By engaging the core and legs, this pose helps improve overall balance, coordination, and focus.

Things to Watch Out For:

• Avoid Overarching the Lower Back: Make sure not to overarch your lower back. Keep your tailbone lengthened and maintain a neutral spine to avoid strain.
• Knee Alignment: Ensure that your front knee does not fall in toward the big toe side of the foot. The knee should be aligned with the ankle to prevent any risk of injury.
• Front Knee Alignment: The front knee should not extend past the toes to protect the knee joint. Keep the knee aligned directly above the ankle.

Variations to Try:

• Hold the Pose Longer: For a deeper stretch and more challenge, hold Crescent Pose for a longer duration or add a dynamic movement by dipping your back knee down towards the floor and then lifting it back up. Repeat this several times to deepen the stretch.

• Twist Variation: To add a twist, place your hands in Angali Mudra (prayer position) in front of your heart. Inhale and lengthen your spine, then exhale and place your left elbow outside of your right knee. Continue pressing your knee into your elbow as you maintain length in your spine. Repeat on the other side.

Crescent Pose (Anjaneyasana) is a fantastic pose to build strength in the legs, open the hips, and improve balance and flexibility. For those looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re a beginner or an experienced practitioner, register for a class today or contact Serenev North York Yoga for more details.