Yoga Asana: High Crescent Lunge or Ashta Chandrasana
Each posture in the physical yoga practice has a Sanskrit name ending in asana. Asana means seat or posture. Today we will explore high lunge or crescent high lunge which has no agreed upon Sanskrit translation. The most commonly used Sanskrit is: Ashta Chandrasana. When we break down the Sanskrit we see: Ashta which = eight, Chandra which = moon, and asana which = seat. When practicing this posture as a heart opener and back bend, you can see the crescent moon shape in the back line of the body, thus this particular Sanskrit translation. The history of this posture is unknown, regardless, the posture is common and for good reason; its’ benefits are ample. This posture is a great reminder that we get to honor and prioritize the history and roots of yoga, and we also get to be the authority of our own practice, adding and subtracting poses and variations dependent upon our own needs and mindful assessments. The Yoga Sutras of Pantjali will back us up on this as they state that our direct experience is the primary source of knowledge and of course we are doing our svadhyaya, to clean the lenses of our perception to ensure we account for our direct experience being unbiased by our own biases!
This brings us to the WHY behind ashta chandrasana. The overarching or umbrella “why” of all asana postures is one and the same: to strengthen the body and attain the ability to sit in a steady meditation seat for a period of time. That may not by your reason, (yet), however, it is essential to be aware of the intended purpose of the practice. Simply having this awareness is the gateway to embracing all that is yoga. When we begin our journey, our “why” might be more like: to feel better. That is enough. Showing up on your mat with any consistency will make you feel better, than of course, feeling better will lead your heart and mind to engaging with how you can feel even better, which will eventually lead you to understanding more deeply what is meditation and dispelling previous assumptions you may have had about it and eventually yoga will wrap its arms around you! High crescent lunge requires and improves strength in your entire body as a whole, in particular your legs, feet, ankles, and core. This posture improves balance and stability. It can also provide a stretch for some in the hip flexors, hamstrings, chest, shoulders, and arms. You can promote spinal extension if you choose to add a backbend.
Ashta chandrasana can have symbolic, metaphoric, and meaningful significance to our own personal why’s. When we consider the Sanskrit translation of the posture, chandra, stands out, which translates to moon. We could consider the cyclical nature of the moon in relation to the cyclical nature of ourselves or more specifically the crescent moon in particular. The darkness of the new moon is a time of setting intentions and planting the seeds we wish to sow, the waxing crescent moon that follows could be a representation of the action that needs to be taken to sow your seeds. In opposition the full moon is a time of release and letting go, the waning crescent moon could be a representation of reflection on the habits and tendencies that need to be released as they are inhibiting your growth. What might shift if we were more in tune with our planet and our moon? Might we become more in tune with ourselves? Might it be helpful to work with the forces of the universe, rather than as robotic humanoids, continuously butting heads with natural flow of nature? At the very least, choosing to moon gaze will be more time in nature and less time on a screen, which we know is beneficial. Life can only be magical if we make it so. When we ignore the fantastic nights sky illuminated by earths only natural satellite linked by tidal forces, we ignore the possibility of illuminating ourselves to that which is beyond our programmed habits. The moon, the nights sky, the vast ocean, our trees, our sun, all have the ability to be the wrench in the program. They hold the power to disrupt the drag of the daily doings. Go out and moon gaze tonight, she’s patiently awaiting your visit.
How to do Ashta Chandrasana:
Start standing in tadasana or mountain pose, fold forward and bend the knees enough to place the fingertips on the ground. Step one foot back and stabilize the base that is your legs by creating a scissoring action, meaning, feel like you are drawing the front heel, knee, and hip towards the back of the mat, and feel like you are drawing the back toes, knee, and hip towards the front of the mat. Lift your torso and raise your arms towards the sky. Point your tailbone down, stay mindful of your low back and firm your core body. As you reach your hands upward, slightly spread your fingers, spiral the pinky fingers inward, and draw the armpits down towards your hips to create space between the shoulders and the ears. Afix your gaze directly in front of your or upwards to where the wall meets the ceiling based upon the comfort of your neck. To create the crescent shape in the back line of the body and incorporate a backbend, acknowledge your mid back and see if you can lift and lean back from there. Allow your chest to expand without flaring your ribs or sticking your butt out.
Modifications
1. Keep the torso upright to remove the backbend if the low back feels compressed.
2. Use a wall or chair for help with balance.
3. Bend more or less into the front knee to reduce or intensify the engagement of the muscles.
Variations:
Add a twist, with one hand down and the other lifted, or stay upright and make a T shape with your arms, or use prayer hands and hook your elbow to the outside of the knee.
Interlace the hands and place them on the front bent knee and press the knee away from you.
Straighten the front leg for a change/challenge in balance.
***Permission to modify in anyway that provides you with a feeling of safety, ease, and is alignment with your purpose in practicing the posture.
Dearest Reader,
As reading becomes more rare, and the available resources are abundant at your fingertips, I am honored that you are here with me, exploring yoga. I truly believe that our spiritual progress will carry over into our next life, thus all of your commitment, practices, and study are never in vain. Stay on the path. Thank you for walking with me.
Andrea Dawn
