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Yoga poses

Crescent Lunge: A Deep Hip Flexor Stretch With Your Back Heel Up

Long split stance, back heel high, hips sinking down and forward. Stretches the front of the back hip and the sole of the back foot at once.

Strength · Hips · Hip flexors · Calves and ankles · Feet · 2 min read

Why it works: Chapter 23, Stiff people work harder for every stroke

How to do it

  1. 1

    Step one foot back, long

    From standing or a Forward Fold, step one foot straight back, a long way. The further back it goes, the more room your hips have to sink.

  2. 2

    Back leg straight, heel high

    Straighten your back leg and lift that heel as high as it goes, weight on the ball of the foot, toes tucked under.

  3. 3

    Front knee over your middle toes

    Bend your front knee and point it over your second and third toes, not inward. Keep your feet about hip-width apart, as if on two tracks rather than one line, so you can balance.

  4. 4

    Sink down and forward

    Drop your hips down and forward until your front knee is over or a little past your toes. That forward travel is what reaches the front of your back hip.

  5. 5

    Tailbone down, ribs in

    Let your tailbone drop and draw your lower ribs in, both hips pointing roughly forward. That moves the stretch into the front of your back hip and out of your lower back.

  6. 6

    Arms up, or hands on hips

    Reach both arms up alongside your ears, ribs stacked over hips. Hands on your hips or front thigh is fine if your shoulders or your balance object.

  7. 7

    The test

    You want a long pull down the front of your back hip and a stretch under the arch and toes of that back foot. If all you feel is your front thigh burning, step the back foot further away and sink forward. Step forward to stand, then change sides.

Watch for

  • The back heel dropping to the floor. It turns into Warrior I, and the stretch along the sole of your back foot is gone.
  • Staying tall with the front shin upright. The front of your back hip barely stretches and your front thigh does all the work.
  • Arching your lower back to get your arms higher. The range comes from your spine instead of your hip, and your lower back pinches.
  • The front knee falling inward. The knee twists and takes strain your hips should carry.

Questions

What is the difference between Crescent Lunge and Warrior I?

The back foot. In Crescent Lunge the back heel lifts high and you stand on the ball of the foot, which also stretches its sole. In Warrior I the back heel is down with the toes angled in, which is steadier but leaves the foot out of it.

Is it OK for my knee to go past my toes in Crescent Lunge?

Yes, as long as the knee feels fine and points over your middle toes. Most classes stack the front knee over the ankle; here you sink further on purpose, because that forward travel is what moves the stretch into the front of your back hip. If the front knee hurts, sink less far and keep it in line with your foot.

What is the difference between Crescent Lunge and Low Lunge?

In Low Lunge the back knee rests on the ground, so your hips can sink with little effort to balance. In Crescent Lunge the back knee is lifted and your legs hold you up while the hip opens.

How long should you hold Crescent Lunge?

It depends on the routine. Pre-Run Yoga · 01 and Post-Ride Yoga · 01 keep it moving, in and out of the shape; Post-Run Yoga · 02 moves first, then holds a minute each side, about eight slow breaths. There is no daily target: do it when your training day has one of those routines.