[Pose Of the Week] One-Legged Standing Crescent Pose (Intermediate)

Strengthen your core, improve your balance, & stretch it all in One-Legged Standing Crescent Pose…

One-Legged Standing Crescent Pose (Eka Pada Indudalasana) is a beginner-to-intermediate-level standing yoga pose that challenges balance and strength. It is especially good for building core strength throughout the abdominal muscles, and it also strengthens the thighs, legs, groin muscles, and ankles, while improving posture and flexibility in the sidebody. It is also thought to improve digestion and circulation, calm the mind, and enhance concentration and focus. This is a great pose for those who spend a lot of time sitting at a desk or in the car.

If you are pregnant or otherwise need to modify the pose, you may wish to practice next to a wall, or hold onto the back of a chair for balance. Be sure to keep your core engaged throughout the pose.

Those with severe lower back pain, recent injuries or surgery to the neck or ankles, vertigo, high blood pressure, or cardiovascular complications should avoid this one.

How to Do One-Legged Standing Crescent Pose:

Begin in Mountain Pose with your weight evenly distributed on both feet.
Slowly shift your weight to your left leg.
Lift your right foot slowly. Keep it straight. Engage your thigh and calf muscles.
Inhale and lift your arms above your head, towards the ceiling, join your palms and expand your upper ribs.
Stretch your right leg. Try to keep the leg engaged and firm.
Exhale and bend towards your right without disturbing your lower body.
Keep your chest lifted, spine straight and engage your core muscles. Keep a focal point as Drishti, and gaze forward to help you maintain your balance. Once you are comfortable in the pose, you can also turn your gaze up towards your raised hands.
Gently shift your right leg to your right side. Keep it comfortable.
Your hips should be square and shoulders relaxed. Focus on the correct alignment of the pose.
Hold this pose for a few breaths with deep breathing throughout the pose.
Release this pose by releasing your right foot and returning to the starting position. Switch legs and repeat the same steps on the left side. Inhale and raise your left leg sideways this time.