Hi,
I'm Lisa.
Welcome to Workshop Yoga.
This is where I break down the pose and show you the alignment principles behind the pose.
Also today I'm going to,
So this,
This particular video,
We're going to work on crescent pose.
It's a standing pose and it's often used within a flow sequence.
So I'm going to show you the alignment of the pose first,
And then I'm going to show you how it's used in a flow series.
Okay.
Just this pose.
I'm not going to do other poses.
All right,
Here we go.
Follow me to my mat.
And I'm going to stand this way so you can see the side view.
Crescent pose,
Again,
It's a standing pose,
And you have one foot forward,
So the foot is straight.
You always want to look at the alignment of your toes.
And then the back foot,
You're on your toes,
As well as the front foot,
You're on your whole foot,
But foot is straight.
And then on the back foot,
You're on the toes,
And the heel is straight back.
And some people might go a little wider here,
But we're always looking for stability and freedom.
So we want both.
So do what's comfortable for you,
But the right knee is going to be over that right ankle.
Bring your hands on your hips and bend your knees slightly,
Both of them.
And while with this back knee bend,
I want you to take your hips back like that.
And then you're going to draw the navel in.
Okay.
And you're going to stand up straight with your torso and then you'll go deeper into the back leg.
So you lift the back leg.
And now you're in the pose and then you can do whatever you want with your arms typically we do this Sometimes we do this.
Sometimes we do this.
So it doesn't matter.
Um but you want to feel strong in the legs.
I'm going to hop forward and do the other side real quick.
Left foot,
Toes are straight forward,
Heels straight back.
Right leg is straight behind the right hip.
And the heel is straight behind the toes.
Hands on the hips.
We're going to bend into both knees.
This knee is going to stay over the ankle.
Feel your foot,
All toes,
And the heel.
On the mat and maybe even make a little arch in the bottom of your foot.
That is creating some muscular energy that's going to draw up the leg bone,
Okay?
So then lift.
See,
So,
Okay,
Knees are bent.
We're going to bend forward just a little bit.
Take the hips back.
Then draw the navel in,
Lift the torso up and straighten the back leg.
And then take a breath in.
And then as you exhale,
You can go a little deeper in the pose.
And express from the inside out with your arms.
And do whatever you like with your arms.
Okay.
So then I'm going to show you.
Where we might put crescent pose.
In a yoke uh in a flow sequence so i'll just do the first part of the sequence i'll show you how we get into crescent pose with stability,
Okay?
So inhale,
The arms come up.
As we exhale,
We fold forward.
As we inhale,
We come up halfway.
As we exhale,
We step back.
And this is where it gets a little wobbly.
And so that's why you want to do your alignment stuff.
You want to get steady in the foundation of the pose.
And then you can bring it up.
Alright,
The other way we do it,
The other way we insert it into a flow is to lift the arms.
Fold forward.
Inhale,
Come up.
Exhale,
Step it back to downward facing dog.
We might do something like this,
You know,
Like a little chaturanga.
We might add a cobra.
And then we're going to come into crescent pose.
Sometimes we just lift the back leg like this.
And we step it forward we try to do it in one step if you need to help your foot up you can do that And then you can pause.
Come up partway,
Bringing your hands to your leg.
Do those alignment things that I mentioned.
There we go.
There's crescent within.
The flow series.
And then typically we'll bring the hands down.
We'll step it forward.
And we'll make our way back up through the rest of the sequence.
So I hope that helped.
Thanks for watching Workshop Yoga.
Until next time.
Namaste.
