| |
Return to Online Yoga Lessons List
|
Online Yoga, Lesson 7 |
|
Crescent
|
|
Primary Muscles Affected: Quadriceps (upper thighs), Erector Spinae
(low back), Illiopsoas (hip flexors); various muscles of the shoulders,
chest, and upper back
|
|
 Difficulty
Rating (out of five stars):
|
|
Version 1
Version 2
Summary: Also known as the Exalted
Warrior, this lunged position helps in strengthening the quadriceps of the
front leg, while at the same time lengthening and stretching the back leg's
illiopsoas, a hip flexor muscle that adjoins the thigh to the hip.
Erector spinae muscles of the low back are used to maintain a tall, vertical
posture. In Version 1 of this pose, the shoulder and upper back
muscles are used to help maintain the arms' lifted position, while in
Version 2, muscles of the front shoulder and chest receive an added stretch
through the "hooking" of the hands and wrists.
One of its uses: The crescent pose
is useful in reinforcing the muscles that help stabilize the knee; it is
also a pose that helps teach proper technique with regard to lunges in
general. For this reason, it can be helpful not only in yoga settings,
but in other fitness programs as well. The use of the low-back muscles
without requiring a dramatic backbend or spinal hyperextension makes it a
winner for strengthening the postural muscles in a more user-friendly,
functional manner. Keeping the distance between the feet as wide as is
manageable, and then keeping the back leg extended, will help to promote
increased flexibility in the hip flexor, a muscle that is commonly tight as
a result of our everyday habits and movements--including the act of sitting!
Technique tips:
-
Watch
your comfort zone; never force or pull, and avoid this position if it
causes any pain or discomfort.
-
Stretching the arms up so that the hands are overhead is not recommended
if you have hypertension (high blood pressure).
-
Beginners should receive "live" or video instruction prior to practicing
on their own, namely, to ensure that knee, low back, and hip alignment is
correct.
-
It is
best to start with less width between your feet; this makes the position
easier, even if the degree that your lunged knee is bent may initially
seem unimpressive.
-
To
start this position, turn your left foot to the side, and leave your right
foot forward. Your hips and shoulders should face the same direction
as your right foot, that is, your upper body should not turn the same
direction as the left foot. You should also have a wide distance
between both feet.
-
Lift
your arms halfway up (so that they are horizontal), and gently ease into a
left leg lunge. Be sure to bend your knee only to the point at which
it is vertically aligned over the heel; never bend so far so as to place
the knee over the toes. A good double-check of this correction is to
lift the ball of your left foot momentarily off the ground. Did you
sense any movement on the part of your knee? Now, try to keep most
of your weight in the heel as you gently lower the bal of your left foot
back to the ground.
-
Carefully, begin the process of turning your upper body towards the left,
and at the same time, lit your right heel, and turn your right foot so
that your shoulders, hips, left (front) foot and right (back) foot are all
facing the same direction. You can leave your arms out to the side
or lift them overhead. If you get comfortable with the overhead
position, one other option is to cross your wrists before clasping your
hands, then drawing your arms both up and backward to acquire a stretch in
especially your chest.
-
Hold
this position through at least 4-5 breaths. Concentrate on lifting
your upper body so that your shoulders remain vertically aligned on top of
your hips. Doing this pose in front of a mirror--at least when
you're first learning it--often helps.
-
To
exit, open your arms back out to the side, and rotate back around to your
original lunge--the one in which your left foot points out to the side and
your right foot faces forward. Turn your left foot forward, lower
your arms, and nudge your feel slowly back together before shaking out any
areas of tension.
-
Repeat on the other side.
Return to top of page.
|
| |
|
