High Lunge | Alanasana
High Lunge, Crescent pose or Alanasana is one of the most basic poses to learn and a great introductory to the full extension of Warrior 1 (Virabhadrasana |).
How to get into it
- From Forward Fold, step backwards with your left foot about 1 meter into a lunge position.
- Keep the hips square, right knee directly over right ankle.
- Sink the pelvis region low and bring the arms up above your head, palms to touch or facing each other.
- Broaden the chest and gaze forward.
How it should feel
A strong stretch in your left quad and hip flexors. Right flute engaged and a beautiful upper body stretch as your arms are reaching towards the sky.
Bend the back knee and come into a kneeling 90/90 lunge for modification. For an extra challenge close your eyes and try keep the balance! This is also a great pose to prepare for Warrior 1 (Virabhadrasna |). Plant the back heel down, bringing your foot to a 45 degree angle while hips remain square to the top of your mat.
The after effects
Brings about determination, willpower and stamina. This pose helps to develop trust in oneself. A great stretch to strengthen the muscles around the knee, especially if you have an old injury.