Pose sheet

High Lunge

Aṣṭacandrāsanaअष्टचन्द्रासन

Standing lunge with back knee lifted, upright torso, and arms reaching overhead.

Open this pose in the 3D body

Steps

Support

Front sole and back forefoot grounded; back heel lifted.

Enter

From Downward Dog, step one foot forward between your hands.
Stack your front knee over your ankle; lift your back heel.
Inhale, lift your torso, and place your hands on your hips.
Lengthen your tailbone; straighten your back leg while maintaining pelvic position.
Raise your arms apart, with your palms facing each other.

Hold

Press your front foot and back forefoot into the floor.
Keep your pelvis facing forward and your back leg firm.
Draw your lower ribs inward as you reach upward.
Let your shoulder blades rotate upward.

Exit

Exhale, lean forward, and place your hands beside your front foot.
Step your front foot back into Downward Dog.
Repeat with your other leg forward.

Breathing: Keep breathing steadily while holding the pose.
Gaze: Look forward; in the Crescent variation, look toward your thumbs.
Duration: 5–10 breaths per side.

Adapt

Adaptations

ChairHold the backrest of a sturdy chair in front of you.
Knee downLower your back knee to the floor.
Arms loweredKeep your hands on your hips and your torso upright.
Soft back kneeBend it slightly to maintain pelvic position.

Variations

Runner's Lunge: hands grounded beside your front foot.
Crescent: gentle spinal extension, gaze toward your thumbs.
Revolved: palms together, opposite elbow outside your front knee.

Signals of effort

Back heel lifted while balancing.
Bent front knee supporting part of your weight.
Arms held overhead.
Spinal rotation in the revolved variation.