Crescent Pose

Anjaneyasana

Crescent Pose aka Anjaneyasana is a beginner-to intermediate standing backbend pose that stretches and strengthens the hip flexors and quads.

Common Name: Crescent Pose
Sanskrit Name: Urdhva Mukha Anjaneyasana (AHN-jah-nay-AHS-uh-nuh)
Level: Beginner
Pose Type: Standing, Backbend
Target Areas: Hip Flexors, Quads, Chest, Shoulders

Crescent Pose aka Anjaneyasana is an all-levels standing backbend pose that stretches and strengthens the hip flexors and quads, while also opening up the shoulders and chest. It is great for improving balance and posture, and as a counterstretch for sitting at a desk all day or for front load-bearing exercises.

Crescent Pose Steps

Step 1

Start in Tadasana (Mountain Pose).

Step 2

On an inhale, take a large step back with one foot, keeping the hips squared and the back toes pointed towards the short side of the mat with the back heel hovering. If this feels too intense, you can place the back knee down on the mat and untuck the toes.

Step 3

Start to sink low into the front leg, keeping your knee stacked over your front ankle and your weight in the front heel. Engage the back quad and slowly straighten the back leg. Keep a microbend in the back knee.

Step 4

Reach up with the arms and lean slightly back, gazing softly upward. Arms are parallel or palms are touching above your head. Make sure to draw the shoulders down and back, away from your ears.

Step 5

If you feel unbalanced, try walking the front foot out to the side a few inches to give you a wider foundation. Make sure the front knee is in line with your toes.

Modifications

woman practicing naked yoga in crescent pose using yoga blocks for support — Crescent pose modification using yoga blocks for support

If you find it uncomfortable to bear all of your weight in the front leg, you can place your back knee down on the mat and untuck your back toes. Feel free to place a blanket under the back knee for extra cushioning.
If you feel unbalanced, you can place the palms down on the mat to frame the front foot. You can also place your palms on your front thigh.