Crescent lunge (hold)

Ashta Chandrasana

Yogaeasytimedno equipment

High lunge on the ball of the back foot: the front knee is bent about 90 degrees over the ankle with the thigh near parallel to the floor, the back leg is straight with the heel lifted, the hips are square, and the upright torso lifts straight arms overhead, palms facing.

How to do it

1. Stand in a long split stance facing the front: right foot forward and flat, toes pointing forward; left foot about 1.2 m behind on the ball of the foot, heel lifted and pointing straight back; both legs straight, hips square to the front, hands on the hips.
2. Bend the right knee to about 90 degrees, stacking it directly over the right ankle so the right thigh comes close to parallel with the floor; the knee tracks over the second toe, not inward.
3. Keep the left leg straight and active, knee well off the floor and back heel high, pressing back through the heel; draw the tailbone slightly down so the lower back stays long.
4. Sweep the straight arms forward and up overhead, upper arms beside the ears, palms facing each other, shoulders relaxed down.
5. Torso upright over the hips, front ribs drawn in, gaze forward. Hold, then switch sides.

Muscles worked

femorali, polpacci, addominali, deltoidi, quadricipiti, glutei