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Crescent High Lunge Yoga Pose (Ashta Chandrasana) – Step By Step Tutorial, Variations And Beginner Tips.

Ashta Chandrasana is also a warm-up pose for Virabhadrasana I, often known as Warrior Pose I. The word ‘Crescent’ in the title refers to how the body in this stance resembles the form of the moon during its waxing or waning phases.

A crescent high lunge is a dynamic pose, whereas a low lunge is a beginner’s pose in which the knee is resting on the floor behind the back. Lunging here refers to “throwing” one’s body towards the floor without really touching it. The hamstrings and hips get a tremendous stretch from wide-apart feet.

Ashta Chandrasana is considered a base posture since it may be used to create ashta chandrasana variations. As a result, this pose can be added to inflow yoga sequences to assist enhance energy levels in the body.

In English, Ashta chandrasana is also known as the crescent high lunge pose.

Benefits Of Ashta Chandrasana

Improves the respiratory system’s performance: The arms are raised above the head in Ashta Chandrasana, or Crescent High Lunge pose, stretching the chest and diaphragm to keep the pose steady. This arm and shoulder extension, as well as the deep stretch in the chest and diaphragm, engages the muscles that activate the respiratory system’s organs. This pose’s deep and slow breathing will also help keep the nasal channel clear, decreasing allergy symptoms.

Improves Circulatory System: While air travels via the nose and throat due to the deep expansion of the diaphragm, blood flow is also improved in Crescent High Lunge as fresh oxygen is created throughout the body. This fresh prana is brought in via the profound extension of the spinal cord, which encourages the heart to beat. The functioning circulatory system is required to sustain a healthy metabolism and regulate hormone secretion throughout the body.

Maintains overall muscle tone: A deep stretch of the lower body muscles, such as the gluteus maximus, quadriceps, hamstrings, and adductors of the inner thighs, helps to maintain great-looking toned muscles. The upper-body stretch strengthens the muscles that surround the spine as well as the obliques (side abdominal muscles).

How To Do Ashta Chandrasana

Step 1

Begin in the Downward-Facing Dog position. Exhale and take a stride forward with your right foot between your hands, positioning your knee over your heel. Maintain the strength and stability of your left leg.

Step 2

Inhale and elevate your torso to a standing position. Sweep your arms wide to the sides and raise them overhead, palms facing forward.

Step 3

Take cautious not to arch your lower back too much. Reach back through your left heel and lengthen your tailbone toward the floor. This will help support your chest by bringing the shoulder blades deeper into the back. Raise your eyes to your thumbs.

Step 4

Make sure the front ribs aren’t pushed forward. Draw them into the torso and down. Reach through your small fingers and lift your arms from the lower back ribs. Hold the position for 30 seconds to a minute.

Step 5

Then exhale, release your torso to the right thigh, sweep your hands back onto the floor, and step your right foot back into Down Dog with another exhale. Hold for a few breaths, then switch to the left foot forward and continue for the same amount of time.

Step by step tutorial:  Ashta chandrasana  (Crescent High Lunge)

Cautions

• Make sure you’re not arching your lower back too much. Maintain the length of your tailbone.
• Keep an eye out for the front knee collapsing towards the big toe side of the foot.
• To preserve the knee, the knee should not come any more forward than the toes.

Beginners’ tips

• Don’t worry if you’re having trouble stepping your foot forward between your hands — this is fairly normal! You can also start the pose by starting at the back of your mat and stepping forward one foot.
• Keep the rear leg engaged and press forcefully through the feet to help with stability.
• Imagine pulling your feet closer to each other in a scissoring motion to activate your legs without moving them.
• Maintain a low and level hip position with your centre of gravity facing the front of the mat.

Variations

Hold the pose for a longer time or add dips to the back knee, which should be hovering just over the floor.

Try this twist on it: Place your hands in front of your heart in the Angali Mudra (praying stance). Take a deep breath and stretch your spine. Take a deep breath out and place your left elbow outside your right knee. Keep your spine long and your knee pressed into your elbow. Rep on the opposite side.

Inhale and step your weight into the front foot, then exhale and lift the back foot to enter into Warrior III stance.

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