High Crescent Lunge Pose

Instructions

1. 1Step your right foot forward from Downward-Facing Dog, placing it between your hands with the knee stacked directly over the ankle.
2. 2Keep the back leg straight and active, pressing firmly through the ball of the back foot with the heel lifted.
3. 3On an inhale, sweep both arms up alongside the ears, palms facing each other, and lift through the fingertips.
4. 4Draw the tailbone down and the lower belly in to stabilize the pelvis and protect the lower back.
5. 5Broaden across the collarbones, slide the shoulder blades down, and gently lift the chest toward the ceiling.
6. 6Gaze forward or slightly upward, keeping the chin parallel to the mat to avoid compressing the neck.
7. 7Hold for 5 breaths, then step back to Downward Dog and repeat on the left side.

Contraindications & precautions

• ⚠Knee injury or chronic knee pain — ensure the front knee does not cave inward and consider shortening the stance to reduce load on the joint.
• ⚠High blood pressure or heart condition — avoid raising the arms overhead for extended periods and practice a modified version with hands on the front thigh instead.
• ⚠Hip flexor injury or groin strain — reduce the depth of the lunge and use a wall or block for balance support to avoid overstretching the hip flexor of the back leg.