Introducing you to High Lunge Pose, in Sanskrit (the ancient Yogic language), it is called Ashta Chandrasana. This can also be translated as the Eight-Point Crescent Moon Pose. In this Yoga posture, you will embrace the grace and energy of the moon while cultivating steadiness, balance and strength. So it’s time to roll out your mat! Let’s learn how to do Ashta Chandrasana Pose, let’s learn how to do High Lunge Pose!
How to Do Ashta Chandrasana Pose
Follow these step-by-step instructions to perform High Lunge Pose with confidence:
- Begin in a standing position, with your feet hip-width apart, hands at the heart space in prayer position. Find your centre by grounding through the soles of your feet and lengthening your spine.
- Inhale deeply, and as you exhale allow yourself to become present.
- Take a deep breath in and micro-bend your left knee, drawing your right knee toward your chest.
- As you exhale, step your right foot back in space, keeping your heel off the ground and your right leg long.
- Inhale and lift your arms above your head, biceps near the ears and as you exhale settle into the posture.
- Check that your feet remain hip-width apart, what we call train tracks, rather than one in front of the other.
- Check that your left knee is above your left ankle and your left knee is tracking the toes (that is, it’s not swaying inward or outward).
- Really press your right heel away and feel your right knee cap lift, engaging the back leg entirely.
- Check that you have a rib to hip connection, that is you feel your belly drawing inward and upward (energetically) and you are not flaring the ribs to create too much of a back bend.
- Hold for 5 breaths.
- Inhale to draw your hands back to heart, shift your weight into your left leg and as you exhale, right foot steps forward toward the top of your space.
- Repeat the sequence on the opposite side.
Inside our MerryBody App we will always guide you through many cues during our classes, this ensure you experience a safe and effective workout, plus this helps you feel even more confident with your at-home Yoga practice.
The Benefits of Ashta Chandrasana Pose
There are so many benefits that come with an Asana (postures/poses) practice. Here are just a few benefits you may experience from practising High Lunge Pose.
- Balance and stability: Ashta Chandrasana challenges your balance and strengthens your leg muscles, enhancing stability and coordination.
- Hip flexibility and mobility: By stretching and extending your leg behind you, Ashta Chandrasana increases the flexibility of your hip flexors and improves overall hip mobility.
- Concentration and focus: As you balance in this lunar posture, your mind becomes calm and focused, allowing you to channel your thoughts and embrace the present moment.
- Energetic flow: The pose stimulates the flow of energy throughout your body, promoting vitality, balance and a harmonious connection with your inner self.
- Improved posture: Regular practice of High Lunge pose can strengthen your back muscles, supporting proper posture and spinal alignment.
- Boosts Confidence: Practising High Lung Pose welcomes a sense of accomplishment and confidence.
Tips for welcoming Ashta Chandrasana Pose into your practice
To make the most of your High Lunge journey, keep these tips in mind:
- Start with a warm-up: before attempting Ashta Chandrasana, you might like to begin with some preparatory poses. A child’s pose flow, some cat/cow, downward facing dog, forward folds and low lunge pose are all beautiful prep poses before heading into your High Lunge Pose. Choosing preparatory poses are best when they are guided by a trained Yoga Teacher.
- Options! You can always take a Low Lunge Pose (Anjaneyasana) rather than a High Lunge Pose. This is where your back knee is bent and on the ground. Be sure to place a blanket under the knee if there is any discomfort.
- Focus on alignment: pay attention to your alignment throughout the pose. This will ensure your practice is safe and effective.
- Find your Drishti: Drishti refers to a focused gaze. The horizon line and beyond is a beautiful focus point for High Lunge, or slightly upward.
- Breathe deeply: Allow your breath to flow naturally and deeply throughout the pose. Smooth and conscious breathing in and out the nose calms the mind and enhances your practice.
- Try different variations! There are so many variations of High Lunge Pose, it really is one of our favourites to include in a MerryBody Yoga Flow class!
If you would like to try a class featuring High Lunge Pose, then check this out…
Once you do the class, we’d love to hear from you! You might like to try a second class?! If that’s the case, go ahead and download the MerryBody App, create a free account and choose from one of the 600+ classes available for you today!
Always merrymaking,
Emma + Carla