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Crescent Moon Pose



The Crescent Moon Pose strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. This is an excellent exercise to start a number of backbends with. The lower back gets relaxed, the leg muscles are stretched and you build up strength in your legs. You also improve your coordination and concentration.




STEP 1: Kneel and keep your back straight.

STEP 2: Step forward with your right foot until the foot is a little in front of the knee and your upper leg is parallel with the floor. The left foot (the one at the back) rests on the floor with its toes and your lower leg on the mat. You can increase the stretching of your leg muscles in the front part of your left hip by bending your front leg more and more.

STEP 3:
Raise both arms, and hook both thumbs together. At the same time you stretch your arms upwards and you pull the thumbs slightly apart. Then you raise your knee at the back so that your weight is now equally divided between the leg in front and the leg at the back. Look forward and focus your attention on one point. This helps you to maintain your balance. If you find this easy, you can also look upwards or even backwards instead of looking in front of you.

It is important that your chestbone remains low and that you do not make your lower back too hollow. By stretching your arms you also stretch your back. When doing that, try to maintain dynamism from the sacrum to the hip.

At first you can also do the asana without raising the hind knee from the floor. That makes the exercise less hard for the leg muscles and easier for your balance. Extend the hindleg fully and be careful not to compensate by bending the knee.

Make the most of the exercise by bending deeper with your front leg, by stretching your hind leg even further, by making your breathing as relaxed as possible and by stretching your arms as much as possible.

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Article Comments
Ghada
Tuesday 20th November 2007 at 6:10:03 AM  

There should be breathing instruction along with the asana movement. I expect from you to be more specific about should we inhale or exhale with each single movement.

white-waves
Sunday 13th April 2008 at 10:58:12 PM  

I've noticed that there isn't sufficient information for when to exhale and inhale in any of the yoga poses I've come aross so far. Can you please include them in your instructions too? thank you.

Pratap
Friday 18th December 2009 at 3:13:13 AM  

As rule of thumb , with every movement where the neck/head is raised you inhale and exhale when you bend down.This is just a generic instruction, but I agree if the website can include this details per movement.

azadeh
Saturday 30th October 2010 at 12:56:26 AM  

this site is very useful for me. i do it at home. i do thank you.

Pankaj
Saturday 27th August 2011 at 5:45:49 AM  

The illustration of the poses are very clear and understandable, I will do all the yoga exercises in the morning, I hope it will keep my health good.

Tilla
Saturday 7th January 2012 at 8:52:07 AM  

It looks like a Warrior 1 pose to me, is there any difference, I thought that the Moon pose is a standing pose stretching the upper body to the side, am I wrong?

Azam
Thursday 2nd February 2012 at 10:45:35 PM  

excllent site!!!

very very very helpful>>

thanku soooo much:)


 
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