Low Crescent Moon Pose

Low Crescent Moon Pose.

by Steve Johansen, Hummingbird Pilates and Yoga

 

Low Crescent Moon Pose is new to Hatha Yoga being introduced in the 20th century, in Sanskrit it’s Anjaneyasana (ahn-jah-nay-AH-sah-nah) which was named after the great Lord Hanuman whose name was Anjaneya. I use the name Crescent Moon Pose because of the arc from the right hand though the body, all the way to the right foot, representing the crescent of a new moon.This kneeling backbend, hip and shoulder opening pose requires a degree of balance and flexibility. I find that there’s a level of vulnerability with opening the chest as I reach further behind myself with my arms and look up. The vulnerability of opening the body is juxtapose against the strength and power necessary to maintain it.

I frequently incorporate this versatile pose within my own practice and within the various classes I teach daily. The basic pose can be held for a few breaths as a stand-alone pose or part of a flowing sequence, adding various twists and stretches creating garter variety and helping to develop strength, flexibility, body awareness, and balance.

 

Where to start

•         Start in Standing Forward Bend Pose.
•         Feet hip width apart with the knees slightly bent and your abdomen resting on your thighs.
•         Your fingertips touch floor in line with your toes
•         The crown of your head hanging down.
•         On your next inhalation, lift into Half Standing Forward Bend by drawing your gaze forward.
•         Roll your shoulder blades back and towards each other and engage your abdominal muscles.
•         Find your Dristi in front of you, establishing a long slow, steady even breath. 

 

To get into Low Crescent Moon Pose:

On your next exhalation:

•         Keep your fingertips on the mat either side of your feet, soften the knees, keep the four corners of your left foot grounded as you transfer your weight into that foot.
•         Take a large step back with the right foot, into High Lunge Pose.
•         Lower the right knee on the mat into Low Lunge, pressing the top of the foot down.
•         Your left knee should be above the ankle and your right knee behind your hips.
•         Engage your core as you lift the sternum and your head up, find your Dristi at eye hight.

On your next inhalation:

•         Draw your hips forward stretching the front of the right thigh, this will help your balance.
•         Tuck the tailbone down engaging the core and lift the belly button and torso as you sweep your arms up.
•         Palms facing each other and the arms straight shoulder width apart, stretch though the little fingers.
•         Lift your chin to the ceiling, there should be no compression of the neck, then relax your shoulder blades down your back, this will let you reach further up and back with your hands.

 

Coming out of the pose on your next exhalation:

•         To come out of the pose, it’s often easier to sweep the arms wide than back up and down.
•         Lower the fingers back to the mat ether your side of your left foot
•         Look forward as you tuck the right toes back under and straighten the leg.
•         Engage your core lift the sternum as you push through your right foot, to step forwards.
•         Back to Half Standing Forward Bend, take a breath before standing up tall.

 

I like to hold Cresent Moon for 3 to 5 long slow breaths. Be patient it takes time to develop time to develop the strength and flexibility to achieve enjoyable backbends, especially if you have tightness in your shoulders. Remember to repeat on the other side.

 

Teacher Tip: 

•         If you feel unstable press the top of your right foot into the floor, drawing your right hip forwards, steady your breath to regain your balance.
•         Once you feel confident and want to try more challenging variations, you can bring the arms though into a cactus position and interlace your fingers, as you stretching arms backwards towards the back of your knee or heel.
•         Or to challenge your balance, on your exhalation you can twist towards the bent knee, reaching the arms outwards at shoulder hight and on your inhalation sweep downwards with the back arm, in a big arc and as the hands come in alignment, sweep back up into low Crescent moon pose. 

 

For those of you who feel like you would like to know more of the benefits ofLow Crescent Moon Pose or how to incorporate this pose within your practice, join me at my studio and let me guide you into this fabulous pose, as nothing beats being taught in a small group class by me. Use this free pass code HPYFREECLASS. My gift to you.