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Crescent Moon Pose
A bodyweight yoga lunge with overhead arms and gentle backbend that stretches hip flexors and quads while strengthening legs and core; builds flexibility, balance, and is used in warm-ups or flows.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Quads
8/10Rectus Femoris
Glutes
6/10Glute Max
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds
How to Perform
Begin in tabletop position on a mat, step right foot forward between hands with knee over ankle, lower left knee to floor, then lift torso upright and extend arms overhead.
- Step right foot forward into lunge with knee stacked over ankle.
- Lower back knee to mat, toes tucked or extended.
- Inhale and lift torso upright, engaging core.
- Sweep arms overhead, palms facing or together.
- Exhale and sink hips forward to deepen stretch.
- Lengthen spine with gentle upper backbend.
- Hold for breaths, then release and repeat on other side.
Coaching Tips
Form Cues
- Square hips forward
- Knee tracks over toes
- Engage core
- Lengthen through spine
- Open chest upward
Breathing
Inhale to lengthen spine and open chest; exhale to deepen lunge and engage core.
Tempo
2-1-2
Range of Motion
Front knee at 90 degrees with thigh parallel to floor, back leg extended with knee grounded, hips squared forward, arms fully extended overhead, spine lengthened without lower back compression.
Safety
Safety Notes
- Pad back knee for sensitivity
- Avoid deep backbend with spinal issues
- Modify for hip or knee injuries
- Use wall for balance if needed
- Skip during pregnancy or high blood pressure
Spotting
No spotting needed; beginners practice under instructor guidance for form alignment.
Common Mistakes
- Front knee beyond ankle
- Excessive lower back arch
- Hips rotating sideways
- Shoulders creeping to ears
When to Avoid
- Knee injuries
- Hip injuries
- Lower back pain
- Pregnancy
- High blood pressure
- Vertigo
Flexibility Needed
- Hip flexor mobility
- Ankle dorsiflexion
- Shoulder flexion
Build Up First
- Basic lunge alignment
- Core engagement
- Breath control
Also known as
Anjaneyasana, Low Lunge, Crescent Lunge
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