Yoga for the Moon Phases - Crescent Moon Lunge Pose

Crescent Moon Lunge Pose

This is a pose, normally referred to as Anjaneyasana in Sanskrit, which allows us to stay rooted on the ground, but which lifts and inspires us, opening our hearts and looking forward to whatever is coming. It can be quite challenging so is ideal at the time of the Full Moon, but we will look at options so we can reap the benefits of the pose, even at times when we are not overflowing with energy, helping us to feel strong and invigorated whenever we need.

Crescent Moon Lunge pose

The pose gives us a challenge in finding our balance, even with one knee on the floor, and it opens up the chest, incorporating a small back bend. The use of the arms helps lift us up and out of the waist and shoulders, lifting our gaze to look out ahead, or more skyward if the back is very flexible. We can pass through this pose on our way somewhere else, or choose to spend time here, deepening the stretch in the legs and tasking our arms to remain strong.

Physically, the pose works our leg muscles – both strengthening and stretching the quads, calves and the glutes, as first one and then the other leg extends back, whilst the opposite leg works to support the body. The psoas muscles which run from the lower back through the pelvis to the top of the thigh are also stretched and strengthened as we take the pose on one side and then the other, and the muscles in the abdomen are strengthened as we hold our body upright. The pose also provides a hamstring stretch to the front leg, and helps strengthen the ankles and feet, and of course, is a great aid to improving balance.

Start from Downward-Facing Dog, Three Legged Dog, Table Top or Mountain pose.

How to find Crescent Moon Lunge pose

We can come into this pose from various previous positions but if from standing then keep the hips facing forward as you step one foot forward and the other back, lowering the back knee carefully to the ground. From Table Top, Downward-Facing Dog or Three Legged Dog pose, then you will need to step one foot forward towards the hands, again letting the back knee settle on the mat. From this beginning, untuck the back toes so the top of the foot lies flat on the mat, and then check the front knee. Wriggle the front foot forwards until the ankle and heel are directly under the knee. You want the long bones in the front shin to support the knee, so keeping the knee over the ankle, rather than letting the knee protrude forward over the toes, will provide support and stability, allowing the hips to release more confidently. As you settle more into the pose, keep checking on that front knee and wriggle the front foot out further to keep the knee supported if needed.

Meanwhile, we can choose what to do with the arms; the classic pose has them sweeping forwards and then reaching upwards, helping us to lengthen through the back, and maybe finding a small upper back bend, as the chest lifts and opens, and we send the shoulder-blades down the back, the shoulders moving away from the ears. The hands can come together in a prayer gesture or the palms can be separate but facing each other.

All the while, the hips and pelvis come into focus, as we gradually overcome the innate desire to curl and pull everything inwards. Let the hips be heavy, and allow the whole pelvis to drop down and diagonally forward towards the earth. It can really help to let a sigh escape as you release the muscles deep within the body and sink further into the stretch. This release may find the pelvis moving forwards as well as downwards so keep an eye on the front knee and move the foot forwards as needed.

Other Options 

For comfort on the lowered knee, do try popping a folded blanket under the back knee – it can really help in this pose.

There are also several variations of this pose which may feel nicer on any given day.  It is always possible to leave the hands on the floor, or on blocks if the floor seems a long way away. Using the hands to help support the body, may mean the pelvis can let go more fully, giving a deeper stretch in the hips. You will probably not open the chest so much in this low lunge pose.

Hands down option

As mentioned above, if the arms are raised then the hands can be together or apart – maybe see what feels best in your shoulders. If working the shoulders isn’t what you need then you could always try bringing the hands to the heart in prayer position (Anjali Mudra) – a little more balance being required than with the hands on the floor, but perhaps not so strenuous on the shoulders and back as with the arms fully raised.

Hands in Anjali Mudra at the heart centre

 Another more challenging version is to tuck the back toes under, and raise the back knee from the floor, coming up onto the back toes and keeping the back heel on top, giving a high lunge. This option requires more concentration for the balance, and strength in the back leg to aim to keep the back knee straight, whilst still letting the hips drop down and forward into the lunge, and keeping the front ankle under the front knee.

High Lunge version of Crescent Moon Lunge (excuse the hair 😆)

The seated option here would be similar to the seated Cow pose we looked at in another blog, and you can of course experiment with the arms that work best.

How to breathe in the pose

Using the breath is really helpful to encourage you stay in this pose, and will assist in letting go in the psoas muscles within the pelvis. Once in the pose, as you breathe in through the nose feel the chest lifting and the front of the body expanding, and then keep that openness as you breathe out and let the pelvis relax down, releasing any feeling of tension or contraction in the quads, hamstrings and hips. You could even purse the lips and blow that breath out if it feels good. Come out of the pose on an exhale, so it feels natural to fold the body forwards to place the hands down.

Moving on

The most common way to move out of this pose is to allow the hands to come down to the mat either side of the front foot. Spread the fingers and root the knuckles down into the mat for stability and support. From here, push through the arms and step the front foot back, and from there the options include lowering the knees to Table Top, pushing the hips up and back to Downward Facing Dog, or simply lowering down to the belly, maybe taking Sphinx or Cobra on the way down. At some point, straight away or as part of a longer sequence, remember to take your Crescent Moon Lunge on the other side.

Make sure you always look after yourself when doing yoga.

It’s important to always listen to your body and only work within your personal limitations. You are fully responsible for your own safety and wellbeing. Make sure your surroundings and your practices are safe. Do not attempt to take a physical posture that is outside of the scope of your practice. If you have any specific medical conditions, injuries, surgeries or are pregnant you should check with your GP or appropriate medical professional before starting any exercise. Keep in mind that yoga might be challenging at times, but it should never be painful. You must stop if you experience any pain, and you should consult your GP if you experience anything untoward such as dizziness or feeling faint. Rest or leave anything out that you need to avoid or that does not feel right.

Any questions? I can be contacted at louise@essentialyoga.uk and I’ll see you again soon 😊