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Astha Chandrasana : crescent high lunge

Writer's picture: I am YAMI am YAM


Full moon, new moon, crescent moon, the shapes of the moon vary with the rhythm of its cycle. The crescent moon, symbol of the rebirth of the moon, marks the transition between the full moon and the new moon. A form which of course inspired yoga and in particular the high crescent lunge posture, Ashta Chandrasana.


Identity card of Ashta Chandrasana

Ashta means 8, Chandra means moon and Asana posture. Ashta Chandrasana translates to the crescent high lunge. We are referring here to the crescent moon because, when we perform the posture and look towards the sky, the back bends slightly backwards, reproducing the shape of the crescent moon.

Ashta Chandrasana is a standing posture and a balancing posture. The heel of the back leg is raised off the ground requiring balance and strength to maintain the posture.

Ashta Chandrasana is used in the sun salutation but also as a preparatory pose for warrior 1, warrior 2, or crescent lunge twist.


Benefits of Ashta Chandrasana

At the physical level

Being a balanced posture, this pose strengthens and stretches the muscles of the lower body (gluteus maximus, hamstrings, adductors, quadriceps). It strengthens the joints and improves hips flexibility.

The arms are raised to the sky and stretched. They stretch the spine, chest and diaphragm. This posture thus improves the functioning of the respiratory system. This stretch also helps reduce stiffness in the shoulders and neck.

The high crescent lunge has proven itself in several illnesses, and has been shown to have benefits in reducing insomnia, sciatica and asthma.

At the mental level

Astha Chandrasana is a grounding posture and it acts on the root chakra. By increasing the sense of balance, it strengthens self-confidence.


Perform the posture step by step

Preparing for posture

Start in downward facing dog. Inhale, the right leg rises towards the sky (3-legged dog). Exhale, place your right foot towards the front of the mat.

Posture

Inhale, raise your chest. The arms rise and stretch towards the sky. The front knee is bent and aligned above the ankle in a perfect right angle. The gaze is directed towards the sky, the back arches slightly backwards. If you have difficulty maintaining your balance, look at the ground. The higher the gaze, the more the back arches, reproducing the crescent moon.

Exiting the posture

As you exhale, your hands return to the ground. The right leg returns next to the left leg in downward facing dog.

Repeat the sequence with the left leg.


Vigilant point

It is not recommended to practice the high crescent lunge, particularly in case of a heart problem, of knees or hips injuries and of tension problems (hypotension or hypertension). Always consult and ask the advice of your doctor.

In all cases, it is strongly recommended that you be accompanied by a person qualified in yoga to adapt the postures to your situation.




Work on your grounding and balance with the high crescent lunge posture !


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