Balancing, rooting and heart opening are the ABC’s of this week’s posture, Crescent Lunge.
Both strengthening and uplifting, Crescent Lunge, is a variation of the classic Hatha yoga pose, Virabhadrasana I (Warrior One Pose) - the difference is only in the lift of the back heel.
This lift might not seem significant, however it shifts the pose entirely. The body now plays with the element of balance and the hip flexors and calf muscles have more space to open up slowly.
The arms pull some of the effort out of the legs by scooping the weight of the body up towards the sky.
Here’s a step-by-step guide:
Stand at the front of your mat with your feet as wide as your hips, hands in front of the heart, palms touching.
Shift the weight into your right foot, hinge at the hips and pick your left foot up off the floor.
As your chest leans forward, your left leg shoots back and lands at the back of the mat with a softly bent knee.
Straighten the left leg and maintain its strength as you bend the right knee towards 90 degrees. Make sure your right knee never passes the ankle.
On an inhale, sweep the hands up to sky.
Stay here for 5 cycles of breath.
On your last exhale, bring the hands back in front of the heart. Bend the left knee slightly, push off the left foot as you hinge at the hips and step the left forward.
Repeat steps 2-7 on the left.