Details on how to do the low long pose (crescent moon pose)

The low long pose is a yoga pose that opens the hips, improves balance, and is especially effective in supporting the treatment of sciatica.

The long low pose (also known as the crescent moon pose) has the English name Crescent Lunge Pose and the Sanskrit name Anjaneyasana. This is a basic yoga move that has a strong effect on the hip flexors and quads. Not only that, this move is also the main pose in the series of Sun Salutation exercises. To understand more about the low stance posture in yoga, please take a few minutes to watch the following shares of

Benefits of low stance in yoga

The crescent moon pose is very effective in stretching the hip flexors and quadriceps. This is also a very useful movement for yogis who often practice sports such as cycling, running or doing sitting jobs such as driving, office workers. In addition, the crescent moon pose helps:

  • Open chest, shoulders and torso
  • Build balance and stability
  • Expands the chest, cleans the lungs, energizes the body
  • Increase concentration, reduce stress
  • Support treatment of sciatica, back pain, knee pain, body aches.

How to do the simple crescent moon pose

low stance

The low long stance has the effect of toning the buttocks and hip muscles.

With the low stance, you should:

  • Start in mountain pose, bending forward with both hands on the floor
  • Then, move and straighten your left leg back. Lower your left knee to the mat, if the knee is sensitive, you can put a pad under the knee
  • Right foot down, shin perpendicular to the mat
  • Inhale, raise your body, raise your arms above your head so that your biceps are close to your ears
  • Exhale, squeeze your hips and slowly lean back
  • Stretch your arms back to push your chest up
  • Hold the pose for about 5 breaths
  • Exhale, release your hands to the floor and return to the starting position. Then repeat the steps above with the left leg.

Note when performing the action

In most yoga poses, you need to be careful not to let the knee protrude too far past the ankle because this is where the knee is vulnerable. However, Anjaneyasana is one of the few poses where the legs need to be brought forward and perpendicular to the floor for a deep hip stretch.

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However, you need to avoid doing the low lunge pose too quickly. During the exercise, you need to pay attention to keep the front knee in line with the ankle while adjusting the back leg. If the front knee is uncomfortable, stop to avoid pain. Try to keep your back leg straight.

The best time to do crescent moon pose is in the morning or evening. This pose should be done 4-5 hours after a meal. Also, a note to remember is that if you have a knee or back injury, you should avoid doing it.

Variations of the low long stance

low stance

Advanced variation of the long low stance

Here are a few tweaks you can try to make it easier or more difficult:

  • Try to shift the weight forward to put more force on the upper thigh instead of the knee joint to reduce discomfort
  • If it’s uncomfortable to put your back knee on the floor, you can try a mattress or blanket for support
  • If you have balance problems, put your hands on the mat or on your thighs first
  • If you have neck problems, don’t try to reach up and look out after reclining. Instead, look ahead.

If you have mastered it and want to increase the difficulty of the pose, you can bend your left knee so that the sole of your foot is facing the ceiling. Grab the top of your left foot with your left hand and pull your heel toward your buttocks. Or if you want to improve your balance, close your eyes while doing this pose.

Although it looks simple, in reality, the crescent moon pose is much more difficult to conquer than you think. Because to practice this pose, you must have a good sense of balance, and at the same time, the hips and groin must have enough flexibility. If you want to try but you still don’t know where to start or are still confused about the technique, download to your device, connect with a yoga teacher for specific instructions.

Reference source

How to Do Crescent Lunge Pose (Anjaneyasana) in Yoga Access date: 20/3/2021

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