This Crescent Lunge Variation Will Effectively Stretch Your Hip Flexors

Crescent Lunge is a common posture that shows up in many different styles of yoga, but it can be a challenging position for many. However, it offers incredible benefits, so it’s not one that you necessarily want to just skip. Luckily, a greatly effective and easy-to-access Crescent Lunge variation makes this pose your new favorite go-to.

If a traditional Crescent Lunge irritates your front knee or strains your front thigh too much, this variation using blocks for support can help to alleviate discomfort and reduce a lot of the load in this position to make your front leg feel almost weightless.

The positioning of the blocks also helps to position your pelvis in more of a neutral position so that you can effectively target your iliopsoas and rectus femoris for a better hip flexor stretch.

Try This Crescent Lunge Variation to Support Your Front Leg and Effectively Stretch Your Hip Flexors

You’ll need a yoga mat, two yoga blocks, and some clear wall space for this variation. (video features YogaU Staffer, Kate Vigmostad)

1. Set up your mat so that its short edge is perpendicular to the wall in front of you. 
2. Place one block on its lowest height setting at the top of your mat so that its short edge is perpendicular to the wall and touching it.
3. Step your right foot onto the block.
4. Take your second block on its medium-height setting between your right knee and the wall in front of you so that its long edge runs down along the wall.
5. Press your knee forward into the block so that the wall helps support your front leg’s load.
6. Lean your torso forward and press your hands into the wall in front of you for support so that you can slide your left foot toward the back of your mat into a Crescent Lunge shape. (back foot in the image above is as in Warrior 1)
7. Rise to the ball of your left foot and kick your heel toward the back of your mat. Lift your left thigh bone away from the floor.
8. Press your hands against the wall as you externally rotate your shoulder and lift your sternum.
9. Root down into your front foot and the ball of your back foot to lift and lengthen your whole back body. 
10. Stretch the crown of your head toward the sky and lift your frontal hip points upward toward your rib cage. Slightly tilt your pelvis backward and draw your tailbone down and your lower ribs in to remove any excessive backbend from the shape.
11. Option to bend your back knee as much as you’d like to reduce some of the stretch in your left hip flexors.
12. Hold for a few deep breaths before switching sides.

Option:

If you feel like your hip flexors are open enough to support this shape without the block underneath your front foot, then you could practice this same Crescent Lunge variation without the block. 

The height of the block helps to create a bit more space around your pelvic girdle so that you can appropriately position your pelvis for the optimal stretch, but you might find that the added height actually hinders your stretch.

Play around with Crescent Lunge variations with and without blocks to see which versions offer you the best stability and sensation. (as in the image above)

This Variation May Become Your New Favorite Hip Flexor Stretch

Although it’s very simple, this Crescent Lunge variation offers much support and helps intensify your hip flexor stretch.

When you practice, have some clear wall space nearby and a few blocks handy so that you can break out this variation of Crescent Lunge whenever your heart (or hip flexors!) desires.