Help Crescent Lunge with Yoga Blocks

Most of us spend an terrible lot of time sitting. Desk jobs could appear simple on the physique, however in actuality, all that sitting can wreak havoc on our bodily and cognitive well being. Results of an excessive amount of sitting embody foggy mind because of poor circulation, weakened stomach and gluteal muscle groups, neck issues from an excessive amount of flexion (aka textual content neck), hypertension, coronary heart illness and even probably colon most cancers. (Right here’s a Washington Put up chart that goes into extra element.) Yoga apply can definitely play an element in assuaging the stresses of sitting. Stretching the hip flexors is essential. Crescent Lunge Pose (Anjaneyasana) is without doubt one of the simplest—and most accessible—poses for lengthening the hip flexors.

Crescent Lunge Pose helps stretch the hip flexors as a result of the again leg is in an prolonged place. That's true for different lunge poses as nicely. However Crescent Lunge is exclusive in that the torso is upright. This provides a backbend to the combination, which stretches the hip flexors even additional.

The Drawback with Crescent Lunge

You’ve most likely seen pictures of flexible ladies training Crescent Lunge with their again thigh nearly touching the bottom. These pictures could look spectacular, however they make me cringe. I’m no psychic, however I do perceive hip joint mechanics. After I see these pictures, I can envision these similar ladies getting hip replacements down the highway.

While you permit your complete weight of your torso to bear down on the hip joint when it’s in excessive extension, you'll be able to, over time, harm the cartilage and labrum. While you collapse towards gravity on this pose, the femur head presses into the socket underneath excessive stress. This wears down the cartilage and may even tear the labrum. Likelihood is, you gained’t really feel it on the time. That’s as a result of cartilage has no ennervation. You don’t really feel the harm till the cartilage is gone and your joint is bone on bone.

Stretch Your Hip Flexors AND Save Your Hips

The excellent news is, you'll be able to apply Crescent Lunge safely. You simply must let go of the concept your thigh needs to be hovering simply inches above the bottom. Yoga will not be a “no pain, no gain” endeavor. You don’t must push your self till you are feeling excessive sensation. Actually, growing the sensitivity to really feel delicate sensation is extra indicative of “advanced” apply than is pushing your self to an unhealthy restrict. No yoga pose is value damaging your joints!

Yoga Blocks could be key to training Crescent Lunge in a means that retains your hip joints secure. Positive, you'll be able to apply safely with out blocks by merely not permitting your physique to break down towards the ground. However inserting your arms on Yoga Blocks helps you calm down extra deeply into your pose.

The way to Apply Supported Crescent Lunge

There are a number of methods to method Crescent Lunge Pose. I like to start with Uttanasana (Standing Ahead Bend Pose), in order that’s what I’ll describe right here. I like to put a folded Yoga Blanket underneath my again knee on this pose, particularly if I’m training on a tough ground, however that’s non-compulsory.

Right here’s what you’ll want:

• Yoga Mat
• Two Yoga Blocks
• One folded Yoga Blanket (non-compulsory)

1. Place a folded Yoga Blanket throughout the middle of your mat.
2. Stand in Tadasana (Mountain Pose) at one finish of your mat, going through away from the “tail” finish of the mat. Place two Yoga Blocks on both sides of your ft at their tallest peak.
3. Bend ahead out of your hip joints into Uttanasana (Standing Ahead Bend Pose).
4. Bend your knees sufficient that you may place your arms in your Yoga Blocks.
5. Step your proper leg again in order that your again foot is a couple of leg size out of your entrance foot. Let your proper knee come to the bottom (or to your blanket). You could want to regulate the place of your blanket in order that it pads your knee.
6. Your left shin must be vertical or close to vertical. If it’s not, regulate the gap between your entrance foot and again knee.
7. Together with your arms in your Yoga Blocks, elevate your torso as much as vertical. Actively press your arms into your blocks, somewhat than collapsing into them. This creates an upward rebound that energizes the higher physique.
8. Take 5 to 10 deep breaths.
9. Step your proper foot ahead into Uttanasana once more. Calm down right here, respiration into your again.
10. While you’re prepared, step your left leg again and repeat Crescent Lunge on the opposite aspect.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started educating in 1986. Charlotte is the writer of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each revealed by Rodmell Press. Her third ebook is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD gained two Emmy awards in 2010.