Crescent High Lunge Pose

Crescent High Lunge Pose

In Ashta Chandrasana or Crescent High Lunge Pose, ‘Ashta’ means ‘Eight’ and ‘Chandra’ means ‘Moon’ in Sanskrit. While the English term for this pose here is Crescent High Lunge Pose, this yoga pose is a standing balancing asana and is close to the Warrior family of poses Warrior I Pose Warrior II Pose Warrior III Pose Reverse Warrior Pose.

Ashta Chandrasana is also considered as a preparatory pose for Virabhadrasana I or Warrior Pose I. In the title Crescent High Lunge Pose, the word ‘Crescent’ comes from how the body in this pose resembles the shape of the moon at the waxing or waning period.

A high lunge is considered a dynamic pose whereas a low lunge is a beginner’s pose where the knee rests on the floor behind. To lunge here means “throwing” of the body towards the floor while not really touching the floor. Wide apart feet create a great stretch to the hamstrings and the hips.

Ashta Chandrasana is considered a base pose as ashta chandrasana variations can be derived from this pose.Ashta Chandrasana helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Step 1
Begin in Tadasana (Mountain Pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.
Step 2
On an exhale step your left leg about 4 to 5 feet in back of you and come onto the back toes with the toes pointed straight forward. Try to get the heel hovering directly on top of those back toes.
Step 3
You don’t want to have your feet on a tightrope. For more stability you can walk the right foot out to the right a few inches. Keep the hips turned towards the front of your mat like two headlights pointing forward.
Step 4
On an exhale, bend the right knee to 90 degrees so that the knee is directly over the ankle and the shin is perpendicular to the earth. That knee should be inline with the second and third toe. Distribute the weight evenly through that front foot as you lift the inner arch and root down through the corners of the feet.
Step 5
Engage the quad of the back leg. The back leg should be straight without locking out the knee. Modification: You may micro bend the back leg to create a bit more stability in the pose. You may also find the helps to square your hips towards the front of the room.
Step 6
On an inhale, lift the arms up above head. Broaden the collarbones. Rotate the triceps or pinkie side of the hands in towards one another as you draw the shoulders away from the ears. Your fingers are actively reaching up towards the sky. Arms are either parallel to one another or palms are pressing together.
Step 7
Lengthen the tailbone down towards the earth as you draw the navel gently in and up towards the spine. Tuck the lower ribs in.
Step 8
Gaze forward and slightly upward. Make sure not to crunch the neck. Your are rooting down to earth as you lengthen up towards the sky.
Step 9
To get out of the posture, straighten the front leg, lower the arms and come back to mountain pose. Repeat on the left side.

Pose Detail

Benefits and Contraindications

Benefits

Helps with mobility in the hip-flexors and the feet.

Strengthens the legs.

Improves balance and stability.

Contraindications

Low or High Blood Pressure:

Heart problems

Knees or the hips injuries

Photo poses in different angles

Tips

To improve balance, rest the thigh of the forward leg on a chair seat.

Modifications & Variations
  • Seated High Lunge Pose Backbend Wheel
  • Crescent High Lunge Pose Variation Arms Forward
  • Runners Lunge Pose Head To Knee
  • High Lunge Pose Backbend
  • High Lunge Pose Side Bend Wrist Hold
  • Crescent High Lunge Shoulder Opener
  • Revolved Lunge Pose Block
  • High Lunge Pose Variation Arms Behind
Top Preparatory Poses
  • Runners Lunge Pose
  • Downward Facing Dog Pose
  • Three Legged Downward Facing Dog Pose
Top Follow-Up Poses
  • Warrior Pose II
  • Revolved High Lunge Pose
  • Warrior Pose III

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana has been actively practicing yoga for 5 years. In addition to practice, she studies various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.