Awesome yoga pose for modern lifestyles.

Remember the old joke that your job is slowly killing you, but it might actually be true if you sit many hours a day.

"Sitting is the new smoking" and many of us stay seated all day looking over a keyboard staring at the computer screen for hours. This can contribute to tightness in the hips and legs, in addition to neck, shoulder and lower back pain. Being seated all day at a desk can also create an unhealthy posture that stays with you after you leave the office desk. Shoulders hunch down and the neck protrudes forward...you get the picture. Now add the smartphone in the mix where we all are just looking down on it with your neck in a funky position . No wonder why we are all jacked up.
 
If you only do one yoga pose after a long day at work, make it a Crescent lunge (high or low). This pose is almost exact opposite of sitting.  Crescent Lunge stretches the legs, groin, spine, and hip flexor, while also opening the front torso, chest, and shoulders. These muscle are usually in a shorten position as we are sitting at the desk. Crescent Lunge not just helps you lengthen these muscles to help with muscular imbalances. It also strengthens and tones the thighs, hips, and butt, while the balancing aspect helps to develop flexible stability. Crescent Lunge helps the front of the body to expand, which increases air flow to your lunge, increase energy and reduces fatigue.

Crescent low lunge

Crescent high lunge

Step By Step

1. Stand with your feet hip width distance apart and your arms by your side. Step your left foot back about 3.5 to 4 feet.
2. Bend your right knee until your right thigh bone is parallel to the floor. Keep your back heal stlightly lifted. Keep your back leg straight and strong, but not hyper extended.
3. Reach your arms above your head with your palms facing inward. Keep your lower ribs drawn in as you lift your chest and lengthen your spine. As you lunge into your front knee, continue to reach up towards the ceiling.
4. You can look directly forward or look up slightly towards your hands.
5. Hold for several breaths. To release, lower your arms and step your back foot forward. Repeat on the other side.

There are many great tips out there on how to do this posture correctly but I want to point out one thing.  This is very important especially if you have lower back issues. You need to keep your glute on the same side of your back leg engaged while you are in this pose, in other words "squeeze your butt". Teachers may give you an instruction such as "lengthen the tail bone toward the floor" and/or "pull in your lower abdominal".  Here is a little secret, when you give your glutes a little squeeze, your body will automatically pull your tailbone down toward the floor.
BUT here is more...
Something cool happens when you squeeze your glute in this posture. Your hip flexor relaxes and allow itself to stretch even more (I am only talking about your glute on the same side of your back leg). This is called reciprocal inhibition. Our muscles act in pairs and coordinate with each other. When we contract our muscles (glutes), opposing muscles have to relax (hip flexors) to prevent tearing in muscle. Do this several times a day and hold this pose for about 10-15 seconds each side. You will start to notice more stability in your hips and lower body. Any lower back discomfort may start to improve.

AUTHOR
Montree Rung
Certified personal trainer
Certified sport yoga