Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

Crescent Lunge Pose: Step-by-Step Instructions

To train your legs and hips for Warrior I Pose, practice the High Lunge Pose. Also called the Crescent Pose (Anjaneyasana), here the back of your body takes the shape of a crescent moon as you open your shoulders and reach up.

Step by Step Pose Information

How to do Crescent Pose (Anjaneyasana)

Step One

Get into Downward-Facing Dog Pose, or Adho Mukha Svanasana. Take a breath. On an exhalation, step forward to bring your right foot in between your hands. Adjust the distance between your feet so that your right knee is directly above your right ankle. Your left heel will naturally rise up off the floor, but you should still tighten your left thigh behind you to stabilize yourself.

Step Two

As you breathe in, lift up your arms and your torso in one fluid movement. Raise your arms up from the sides to help you balance until finally your fingertips point to the ceiling above your head.

Step Three

Lower your left knee down slightly as you lengthen your tailbone down toward the mat. Then push through your left heel as you balance on the ball of your left foot. Now as you tuck your shoulder blades deep into your back, lift your arms up a bit higher and look up at your thumbs. Reach your arms up and back. You'll know you have reached your maximum stretching capacity when you cannot go back any further while maintaining straight arms.

Step Four

Let your back arch naturally without forcing it. Lift your belly and your ribs up to help you extend back. Hold the pose for 30 seconds. Over time, you can increase the duration up to one minute. Breathe normally.

Step Five

As you breathe out, gradually bend your torso forward until your torso meets your right thigh. Release your hands back down to the floor and return to Downward-Facing Dog Pose. Take a few breaths before you repeat these steps on the other side, keeping your left foot forward this time. Remember to hold the pose for the same length of time on both sides.

Beginner's Tip:

To help you balance better and feel the extension through your back heel that you need, practice this pose with a wall behind you. Keep enough distance from the wall so that only your back foot and back heel press into the wall for support as you lunge forward.

Pose Information

Sanskirt Name:


Pose Level:

Level 1

Contraindications and Cautions:

  1. Irregular blood pressure
  2. Heart conditions
  3. Recent knee injuries

Therapeutic Applications:

  • Reduces sciatic pain

Next Pose:

Heron Pose

9 styles | 152 poses

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Big Toe Pose
Boat Pose
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Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
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Eagle Pose
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Happy Baby Pose
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High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
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Reclining Hand-to-Big-Toe Pose
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Revolved Head to Knee Pose
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Scale Pose
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Peacock Pose
Pyramid Pose
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Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
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Supported Shoulderstand
Standing Half Forward Bend
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Upward Facing Two Foot Staff Pose
Wheel Pose
Upward Salute Pose
Upward Facing Dog Pose
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Easy Pose
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Pose Dedicated to the Sage Koundinya II

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