Crescent Lunge (Anjaneyasana)

A Pose for Pelvic Stability, Strength and Psoas Stretching

Watch how it’s done below!

At Prenatal Yoga Center, we offer specialized yoga practices that prioritize the comfort and safety of every pregnant person. The Crescent Lunge (Anjaneyasana) is a powerful standing pose that focuses on pelvic stability, psoas stretching, and overall strengthening. This pose helps prepare the body for the changes of pregnancy by promoting balance and building strength in key muscle groups.

Benefits of Crescent Lunge

The Crescent Lunge offers several key benefits for pregnant students:

Pelvic Stability: This pose engages the legs and core to stabilize the pelvis, which is crucial during pregnancy as the body adapts to shifts in weight and balance.
Psoas Stretch: Stretching the psoas muscle in the back leg helps relieve tension in the hips and lower back, improving flexibility and comfort.
Strengthening Pose: Crescent Lunge strengthens the legs, hips, and core, providing much-needed support for the growing belly and maintaining endurance throughout pregnancy.
Hamstring Engagement: By actively pulling the front heel back, this pose can also provide isometric strengthening for the hamstrings, further enhancing muscle tone and support.

Alignment Tips for Crescent Lunge

To practice Crescent Lunge effectively and safely during pregnancy, proper alignment is key. Follow these cues to get the most out of the pose:

Avoid Hanging in the Hips: Rather than sinking into the front leg and hanging in your hips, actively draw your front heel and back knee toward one another. This engages the inner thighs and creates stability.
Squeeze the Legs Together: Imagine you have a block between your thighs and gently squeeze your legs together. This action engages the core and helps maintain pelvic alignment.
Balance the Pelvis: Elongate your tailbone down and lift your pubic bone up to balance the pelvis and protect the lower back.
Hamstring Activation: To activate the hamstrings, pull your front heel back while keeping it rooted on the mat. This creates isometric strengthening for the hamstrings.
Stay Upright: Maintain an upright posture, avoiding the temptation to push the hips too far forward. This keeps the pose safe and stable, particularly for the pelvis.

Modifications for Crescent Lunge

Crescent Lunge can be modified to accommodate the needs of every expecting student:

Severe SPD: If you experience symphysis pubis dysfunction (SPD), stay more upright and avoid moving the hips too far forward. This adjustment helps reduce discomfort and pressure on the pelvis.
Use Blocks for Support: If balance is a concern, use yoga blocks under your hands or by your side to provide extra stability during the pose.

Category of Pose

- Type: Standing Pose
- Focus Areas: Pelvic stability, psoas stretch, hamstring strengthening, overall strengthening
- Modifications: Adjustments for SPD and pelvic discomfort
The Crescent Lunge (Anjaneyasana) is an excellent pose for building strength, stability, and flexibility during pregnancy. With proper alignment and thoughtful modifications, it provides essential support for the growing body while promoting balance and endurance.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.