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Crescent Lunge Halfway Fold on the Knee with Eagle Arms

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Crescent Lunge Halfway Fold on the Knee with Eagle Arms

Crescent Lunge Halfway Fold on the Knee with Eagle Arms

ry out this Asana with me?, Health Challenge Invite. Anjenayasana

10 Minutes
Beginner

STEPS :

  1. Start in a standing position at the top of your mat with your feet together and your arms resting at your sides.

  2. Step your right foot back about 3 to 4 feet, placing it firmly on the mat. Your right toes should be pointing forward, and your right heel should be lifted. Lower your right knee to the mat gently.

  3. Bend your left knee, so it aligns directly over your left ankle. Keep your left knee at a 90-degree angle or slightly less, to protect your knee joint.

  4. As you inhale, lift your arms up overhead, reaching toward the ceiling. Your biceps should be close to your ears, and your palms can face each other or be parallel.

  5. Now, exhale and hinge at your hips, folding your upper body forward over your left thigh. As you fold, try to maintain a long spine, reaching your chest forward.

  6. Your hands can rest on your left thigh, on the floor beside your left foot, or you can reach for a yoga block if you need some elevation.

  7. Next, for Eagle Arms, bring your right arm under your left arm. Bend both elbows, and try to wrap your forearms around each other until your palms meet. If your palms don't touch, that's okay; you can hold onto opposite shoulders or give yourself a hug.

  8. Keep your shoulders relaxed away from your ears, and feel the stretch in your upper back and shoulders.

  9. Keep your right leg extended straight back, and your right foot flexed with the top of your foot pressing into the mat.

  10. Feel the stretch along the front of your right hip (the hip flexors) and the hamstring of your right leg.

  11. Hold the pose for a few breaths, allowing your body to deepen into the stretch and enjoying the shoulder opening from Eagle Arms.

  12. To release, gently unwind your arms, place your hands back down on the mat or on a block, and step your right knee forward to meet your left knee.

  13. Repeat the same steps with your left foot stepped back to complete the pose on the other side.

Benefits

  • Stretches and strengthens the shoulders, arms and back muscles.
  • Stretches the thighs, calves and hips.

Who Can Do

Consult a doctor before beginning an exercise regime.