An Inside Look at Crescent Lunge

The crescent lunge is a foundational yoga pose that engages various muscle groups while improving balance and flexibility. This is a go-to pose in Office Yoga because it can be done at the desk. Here’s a breakdown of the Desk Yoga version of Crescent Lunge:

crescent lunge

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10 Things to Consider in Crescent Lunge

Starting Position: Stand in front of the desk with your hips parallel to the table’s edge. Place hands or fingertips on the table for support. 

Lunge: Step the right foot forward so it’s just underneath the edge of the desk. Step the left foot back three to four feet, creating a 90-degree angle with the front leg. Ensure your front knee doesn’t extend past your ankle for stability.

Alignment: Your front foot should be just underneath the edge of the desk. The thigh should be parallel to the ground, and your back leg should be straight, with the back heel lifted. 

Torso: Lift your torso, engaging your core muscles. Keep your spine long and extend your arms overhead, palms facing each other or touching—option to keep the hands down on the desk in front of you.

Hips: Square your hips so they are parallel to the front edge of the desk. Gently lift the hip points and engage the muscles of the back leg.

Shoulders: Relax your shoulders away from your ears and open your chest by drawing your shoulder blades toward each other. Press the thumbs toward the wall behind you. 

Gaze: Focus your eyes on something 20 feet away. Keep your gaze on a steady point with a panoramic view of your surroundings. Think of taking a picture in portrait mode. The focus is clear, and the background is in view but not the main focus. 

Breathing: Maintain steady and deep breaths throughout the pose. Inhale as you lengthen through the spine, and exhale as you draw the shoulders down and deepen into the stretch.

Balance: Engage your core and focus on a fixed point in front of you to aid balance. If needed, you can heel-toe the front foot to the right and slightly widen the width of your stance. If needed, keep your hands on the desk for support. 

Hold and Release: Hold the pose for five breaths, gradually increasing your duration with practice. To release, place both hands flat on the desk and step the front foot back into downward dog. Think of creating an L shape with the body with the spine parallel to the ground, feet underneath the hips, and the arms alongside the ears. 

The crescent lunge is fantastic for strengthening the legs, stretching the hip flexors, and building stability and focus. It’s often part of sequences and transitions in yoga practices, seamlessly flowing from pose to pose. Regular practice can enhance your balance, flexibility, and overall body strength.

Office Yoga offers Teacher Training programs for yoga teachers and enthusiasts. If you’re interested in Office Yoga Teacher Training, learn more. If you want an instructor to come to your office, click here!

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