Crescent lunge has to be one of my favorite poses. This pose is great for strengthening, flexibility, and motor control. And really you are using all the muscles in your body. Let’s work from the ground up!
Feet:
Standing with your feet hip width distance apart gives you great stability and improved balance in this pose. The wider the base – the more support you have! Also, ideally your feet are the length of your downward dog. Your front foot is at 12 o’clock. Finally, your back heel should be lifted and ideally in line with the ball of your foot. This allows for stretch in your plantar fasica (the tissue that supports the arch of your foot).
Knees:
Your front knee is ideally at a 90 degree angle. Now, if you don’t have the strength to do this yet, it’s okay. Just something to work towards. Also, you want your knee to be in line with your ankle. If you knee goes in front of your ankle you place undue stress on the joint. Finally, don’t let your knee move in towards your centerline, keep it in line with your 2nd and 3rd toes. Squeeze your butt cheek to support your knee alignment. Your back knee ideally is straight. This allows for a big stretch of your psoas (your hip flexor muscle).
Hips:
Maintaining square hips is important here. Both of your hips should point towards the top of your mat. Also, maintaining both hips on the same plane. The tendency is for the leg that is straight, the hip drops down. So again, squeeze your gluteus muscles to maintain even hips.
Low back:
Sometimes in class we will explore a back bend in this pose. To protect the low back, pull your belly button in and up towards your spine. Also, actively move your tailbone so it descends down to the mat. Both of these actions allow for the lumbar spine to have its natural extension curve.
Arms:
While lifting your arms overhead, pull your shoulder blades towards your spine. The tendency is to lift your shoulders up towards your ears. This can increase pressure on the shoulder joint. Also, spin your palms to face each other. This allows for external rotation through the shoulders and again an opening for the shoulder joint. Finally, keep your elbows as straight as you can.
Wow! So much to think about. That’s what it’s like to be present fully on your mat. Now, go play!
Shine on,
Jackie