Crescent Lunge
Ashta Chandrasana
About This Pose
Crescent Lunge (Ashta Chandrasana), also called High Lunge, is a dynamic standing pose that combines the stability of a lunge with the upward energy of reaching arms. The pose takes its name from the crescent moon shape created by the arching body—from the back foot through the extended arms. Unlike Warrior I, the back heel stays lifted, creating more instability that challenges balance and builds ankle strength. Crescent Lunge opens the hip flexors, strengthens the legs, and lifts the heart. It's a staple in vinyasa flows and an excellent preparation for backbends and deeper hip openers.
Step-by-Step Instructions
- 1
From Downward Dog, step right foot between hands
- 2
Align right knee over right ankle
- 3
Keep left leg straight and strong, heel lifted
- 4
Inhale and rise, sweeping arms overhead
- 5
Stack torso over hips
- 6
Sink hips forward and down
- 7
Reach arms up, palms facing or together
- 8
Draw shoulders down from ears
- 9
Gaze forward or slightly up
- 10
Hold for 5-8 breaths
- 11
Hands to floor, step back to Down Dog
- 12
Repeat on other side
Alignment Cues
- Front knee at 90 degrees over ankle
- Back leg straight and strong
- Back heel lifts, ball of foot grounded
- Hips square to front of mat
- Core engages, tailbone draws down
- Chest lifts, shoulders draw back
- Arms reach actively upward
Benefits
- Stretches hip flexors and psoas deeply
- Strengthens legs, glutes, and core
- Opens chest and shoulders
- Builds ankle stability
- Improves balance and coordination
- Energizes the entire body
- Prepares for backbends
- Builds heat in the body
Modifications
- Lower back knee to floor (Low Lunge)
- Hands on hips
- Shorten stance
- Use blocks under hands
Variations
- Add a backbend
- Prayer twist
- Arms in cactus position
- Crescent with lateral stretch
Cautions & Contraindications
Cautions
- Keep front knee over ankle
- Engage core to protect lower back
- Don't overarch the lumbar spine
- Keep back leg strong and straight
- Shoulders stay down
Avoid this pose if you have:
- Knee injuries
- High blood pressure (arms down)
- Heart conditions
- Ankle injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
