Crescent Lunge is a standing lunge with the back heel lifted. Keep the stance short enough for balance, bend the front knee only within comfort, and use a wall or chair rather than forcing the hips forward.
What is Crescent Lunge?
Ashta Chandrasana is commonly taught as a high lunge with the rear heel lifted. The torso may remain upright and the hands can stay on the hips or a support.
How do you practice a supported lunge?
Stand near a wall or chair and use a non-slip surface.
- Step one foot back a comfortable distance and keep the rear heel raised.
- Bend the front knee slightly while keeping the front foot grounded.
- Place the hands on the hips, a chair, or blocks; do not reach overhead unless balance is easy.
- Keep the torso upright and the pelvis in a comfortable position without forcing it forward.
- Straighten the front leg, step forward, and switch sides.
How can you modify Crescent Lunge?
Shorten the stance, reduce the knee bend, lower the back knee onto padding, or keep both hands supported.
When should you stop or modify?
Stop for sharp knee, ankle, hip, or back pain, dizziness, or balance difficulty. This draft has not received named teacher review.
Common question: Do my hands have to reach overhead?
No. Hands-on-hips or supported versions are appropriate adaptations.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.