The crescent lunge tips (Anjaneyasana) that will ROCK your yoga game!

Transcript

[Music] hey everybody it's me Scott and I'm here at stronger yoga with my dear French Alisa I love you for doing this she lisa is the strongest girl I know so I'm so glad that she's here and the first pose that we're gonna help you break down in this series is just a lunge so I'm gonna have her turn to the top of the mat these amazing mats by the way I want to give a shout out to big Raven yoga mats for supplying us with this beautiful Audrey Hepburn mat but okay let's talk about this pose I'm getting so excited by the mad that she Lisa saw a thigh is already burning so the first thing that we want to do is pay attention to your feet okay we can reach we can extend we can do a lot of things but your feet is your foundation if that's obviously what's connected to the earth it would obviously be different if you were doing a handstand okay but what's important is that there's a four inch gap between the feet so the cue I usually tell people is imagine that there is a 2x4 lying down the center of your mat and if you were to slide your back foot forward watch the Lisa slide her foot forward she doesn't kick the block she slides her foot to the other side of it okay so she'll slide her foot directly back again so that she maintains that gap between the feet she's gonna be really wobbly if one foot is standing behind the other like you were standing on a balancing beam we want to be stable so let's start with that next is we want to make sure that the shank and that also means the shin is going to be parallel to whatever wall is in front of your knee okay so obviously if you need to you can straighten that leg a little bit and you can also if you need to make the lunge a little bit easier you can slide the back foot a little bit forward but what she wants to do is just bring the kneecap forward until the shank is parallel to a front wall okay so next we're gonna have her reach up now because she's got one foot stepped behind her it's important to know that the tendency it obviously is gonna for the hips to want to turn to the right if a right foot his back and she's doing a great example there so how do we get this hip forward well we could try to turn the chest to bring the hip forward that might kind of do it but that's not the right muscle so let's instead rotate this right thigh backwards so the inner thigh goes back and the rotation of her thigh carries her hip forward we call this back leg the steering leg because it literally will steer her hips okay now one more thing and we're gonna have the camera come all the way around to the back and pay attention to the foot for a second her heel is high because we want to stretch the bottom of the foot and let it enjoy being out a shoe for a little bit we want to increase range of motion right here at this big toe joint that's called the hallux joint so her heel is high and her leg is straight now if you can imagine me grabbing your foot if you were in this position trying to take your foot off of the floor she's gonna do what we call a dig that's like a shovel literally going into the ground to dig down and also I can't push her knee to the floor she's gonna resist right so she's engaging a lot of quad a lot of calf which puts a lot of tension on this superficial front line from basically her collar bone to the bottom of her foot her hands are reaching up and if you can imagine one more thing if you were doing this pose if you're doing this home or if you're teaching this pose just try to take your arms back so you can't see them out of your peripheral vision while at the same time don't give away all of the heart and the ribs so want to keep the belly tight so thumbs back belly tight back leg straight back heel high hips neutral and this foot nice and flat we're here to help you make your yoga poses in your yoga practice stronger we'll see you soon with another tip hey everybody thanks for checking out this video on on geneious and I hope that helped you with your practice today be sure and leave us a comment let us know what tip helped you the most and also you can drop us a comment let us know what pose you'd like us to do a video on next thanks for watching