Pose sheet

Revolved Crescent Lunge

Parivṛtta Aṣṭacandrāsanaपरिवृत्त अष्टचन्द्रासन

In a high lunge, rotate your torso with palms pressed together.

Open this pose in the 3D body

Steps

Support

Front sole and rear forefoot; rear heel lifted.

Enter

From Mountain, step your left foot back, lifting the heel.
Bend your right knee over your ankle; straighten your left leg.
Press palms together at your chest; inhale and lengthen your spine.
Hinge forward from your hips, keeping your spine long.
Exhale, twist right; place your left elbow outside your right thigh.

Hold

Keep your front knee aligned over your ankle.
Drive your back heel backward and keep your back knee lifted.
Press your palms together, keeping them in front of your chest.
Rotate your ribs while maintaining your spine’s natural curves.

Exit

Untwist and return to High Lunge.
Place your hands down; transition through a squat before switching sides.
Repeat on the other side; finish in Standing Forward Bend.

Breathing: Inhale to lengthen; exhale to twist. Keep breathing.
Gaze: Follow your chest's twist.
Duration: 5–10 breaths per side.

Adapt

Adaptations

Back knee groundedLower your back knee to the floor and maintain the twist.
Elbow on the thighRest your elbow atop your front thigh without hooking it outside.
BlockRest opposite hand on a block; lift other arm without hooking elbow.
Neutral neckKeep your head aligned with your torso, looking toward the floor.

Variations

T arms: extend both arms at shoulder height.
Lower hand grounded and opposite arm vertical.
Bound variation: clasp your hands around the front thigh.

Signals of effort

Sustained lunge with the back knee lifted.
Torso rotation with elbow-to-thigh contact.
Rear support on the forefoot, with the heel lifted.
Neck rotation when your gaze follows the twist.