Crescent Pose (High Lunge)

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Video Duration:
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  1. Adho Mukha Svanasana step the right foot forward so the toes are in line with the fingertips
  2. Bend until the front knee creates a right angle with the thigh parallel to the floor and the knee stacked over the ankle[Symbol]Plug into the floor with the left big toe mound and press the left heel straight back
  3. Pin the right outer hip back and in towards the left heel while keeping the right knee stacked over the right heel
  4. On an inhale raise the torso, bending the back knee significantly as you come up
  5. Place the hands at the hips and manually create a posterior tilt with the pelvis
  6. Reinforce the tilt by dropping the tailbone to the floor and drawing the pubis toward the navel
  7. Root down with the front heel to create a lift in the pit of the abdomen, moving the low belly back and up away from the front thigh --maintain a right angle in the front knee
  8. Raise the arms without flaring the front ribs or spilling the pelvis forward
  9. Allow the shoulder blades to spin out and up away from the spine and towards the outer armpits (upward rotation) in order to maintain the articulation of the bones of the shoulder and spaciousness at the base of the neck
  10. Keeping the tailbone heavy, carefully straighten the back knee a small amount
  11. Only straighten the back knee to the extent you can maintain the actions of the posterior tilt
  12. Hold for 5 to10 breaths[Symbol]Release hands to the floor, step back to Adho Mukha Svanasana and repeat on the other side

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