Crescent pose/ high lunge variation pose Steps, Benefits and Precautions

Crescent pose/ high lunge variation pose

Crescent pose  is a beginner’s pose. This is very special pose to tone gluts,  arms, thighs, legs and hips. The preparatory poses for high lunge pose are such as low lunge(Anjaneyanasana) high lunge(Alanasana), downward facing dog(adho mukh svanasana), chair pose (utkatasana).

Steps:-

  • Stand straight with your feet hip width distance apart and your arms at your side. Step your left foot back about 31/2 to 4 feet.
  • Bend your right knee forward, in such a way that your right thigh bone is parallel to the floor.
  • Keep your left heel slightly up. Your left leg should be straight and strong. Do not extend extra.
  • Inhale and lift both the arms up, over your head with your palms facing inward.
  • Lift your chest and lengthen your spine,while keeping your ribs drawn in.
  • Lunge into your front knee and continue to reach up your arms towards the ceiling.
  • You can keep your look directly forward or can gaze up slightly towards your hands.
  • Hold the pose for 5-10 breaths.
  • To release the pose exhale and bring your hands down to your sides and step your back foot forward.
  • Repeat the same with left leg.
  • You can practice this pose 5 -5 times with each leg in the beginning.

Benefits :-

  • High lunge pose lengthen spine and chest muscles.
  • It strengthen the arms, shoulders, upper back muscles, legs and thighs.
  • It stretches the hips flexor and quads.
  • It improves circulation and focus and increases stamina and energy.

Contradiction /Precautions :-

  • Those who have high blood pressure, should not practice this pose.
  • Those who have ankle or knee injury should also not practice this pose.

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By

Actress Priya Mohane

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