Crescent Moon Pose has many of the same benefits as Crescent Lunge Pose – it opens the front of the body, strengthens the core and cultivates a calm mind. Crescent Moon gently warms and releases the hip flexors, making it a great pose to incorporate into your daily movements, whether it be yoga, boot camp or the like.
Blueberry helping me practice crescent moon at César Chávez Park.
Crescent Moon Pose
- From downward facing dog, inhale to bring your right leg high.
- Exhale to step your right foot forward into a low lunge.
- Stack your front knee directly above your front ankle, to create a vertical shin.
- Lower down onto your back knee and uncurl your back toes, to root the shoelace side of your left foot down.
- Be sure you’re on the soft part of your back knee, above your patella (knee cap).
- Rise up into Crescent Moon.
- Sweep your arms overhead and actively reach your finger tips toward the sky.
- Square your hips toward the front edge of your mat.
- Engage your abdominal wall by lifting your naval up and in toward your spine.
- Draw your shoulder blades down your back.
- Bring your pinkies forward and your thumbs back, so your palms face each other.
- Hug your front ribs in and tilt your hip points toward your bottom ribs, to harness the strength of your core.
- Soften your jaw and gaze straight ahead.
- As you warm up, begin to lift more from your heart center and gaze up to create a gentle backbend.
- Hold and breath for 5 to 10 rounds of breath.
- Repeat on the other side.
Note
- For individuals with shoulder injuries, bring your hands to heart center or release your arms by your side.
Variation
- For a deeper heart opener, inhale, bring your gaze up. Exhale, cactus your arms and lift up and out of your heart center.
Body
- Crescent Moon pose strengthens the shoulders and abdominal muscles.
- It also stretches the Iliopsoas (hip flexors) and enhances balance.
Mind
- Similar to Crescent Lunge, Crescent Moon heightens your sense of awareness and concentration.
Chakra
- As you ignite the muscles in your abdominal wall and your spine, Crescent Moon activates your third chakra, Manipura. This chakra is located at the navel, just above the solar plexus. The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra. The color of this chakra is yellow. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”
- When you add a gentle back bend and cactus your arms, Crescent Moon also serves as a heart opener. When you rise from your heart center, you empower your fourth chakra, also known as Anahata. The essence of this chakra is selflessness, the element is air, and the color of this chakra is green. Anahata governs our compassion, empathy, altruism, and respect for all life. This chakra is the root of love and kindness. It’s where we shift from “me” to “we” in our energetic body.
Spirit
- Let go of chronological time and come into breath time. Feel the power of your breath and release from your thoughts. Allow yourself to truly live in the now.
Namaste,
Coach Jentry
Gumsaba Fitness Class schedule Monday 4/4/16
5:30AM Sunrise Danville Womens class – Coach Briana – Push It Met Con
5:30AM Sunrise Danville Mens class – Coach Joel – Push It Met Con
6AM Sunup Morga Womens only Class – Coach Piper & Coach Michelle – Push It Met Con
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – Push It Met Con
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Push It Met Con
9:30AM Sunshine Lafayette Rose Court PRIVATE Class – Coach Jentry – Push It Met Con
11:00AM Cytosport Beginning/Intermediate Bodyweight Training – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)