Crescent Lunge
Anjaneyasana
Crescent Lunge (Anjaneyasana, named after Anjaneya, an epithet of Hanuman in Hindu mythology) is one of the most widely practised poses in modern yoga and a staple of almost every Vinyasa sequence. It combines a powerful hip flexor stretch, a leg strengthener, and a chest opener in one connected shape, making it particularly effective for counteracting the shortened hip flexors and compressed spine that result from prolonged sitting. The high lunge variation, with the back heel lifted, allows the hips to square forward with relative ease, while the arms reaching overhead opens the full front body and lifts the heart. It can be held as a deep, sustained stretch or flowed through dynamically as part of a warming sequence.
Benefits
- Stretches the hip flexors and groin of the back leg
- Strengthens the front thigh and glutes
- Opens the chest and shoulders
- Builds stamina and focus
- Stimulates the abdominal organs
Step-by-Step Instructions
- 1
From Mountain Pose, step your right foot back into a long lunge position.
- 2
Lower the back knee to the mat or keep it raised for more intensity.
- 3
Align the front knee over the ankle.
- 4
Inhale and sweep your arms overhead, palms facing each other.
- 5
Gently tuck the tailbone to protect the lower back.
- 6
Lift through the chest and breathe into the front of the hips.
- 7
Hold for 5 breaths, then switch sides.
Common Mistakes to Avoid
Front knee falling inward: track it over the second toe
Overarching the lower back: engage the core and tuck slightly
Sinking into the back hip: stay lifted and active
Modifications & Variations
Lower the back knee to the mat (Low Lunge)
Place hands on the front thigh instead of raising arms overhead
Safety Notes
⚠Knee injury
⚠High blood pressure: avoid raising arms overhead
