Alanasana, otherwise known as Ashta Chandrasana or High lunge or Crescent lunge pose, is excellent preparation for Virabhadrasana I (Warrior I Pose). And alanasana does have not an exact Sanskrit name. It is a great standing posture that can improve flexibility and balance, opens the hip flexors, and strengthens the hip extensors.

Alanasana Step by Step

Step 1  

Start from Downward Facing Dog Pose (Adho Mukha Svanasana). Exhale and step your right foot forward to your torso between your hands. And plant your foot firmly at the top of the mat. Now, your right knee forms a right angle. Keep your right thigh parallel to the floor.

Step 2

Now inhale and raise both of your hands towards the sky and palms facing each other. Exhale and step your left leg back toward the edge of the mat. Then it will look like a Three-legged Dog. Keep your hips squared.

Step 3

Push your torso to forward the right thigh. Then Bend your spine back toward the left leg and lengthen your torso forward. Don't overarch the lower back. Lift your arms from the lower back ribs, reaching through your little fingers, and inhale.

Duration and Position

• Stay in this pose for five minutes.
• Breathe deeply and take 2-6 breaths.
• Exhale and sweep your hands back onto the floor.
• Then step back your right leg and back to the downward-facing dog pose.
• Repeat on another side as well.  

Benefits of Alanasana

• Increases stamina and lung capacity
• Helps strengthen the legs and arms
• Acts in a therapeutic for constipation, asthma, and sciatica
• Promotes overall flexibility of the body
• Lowers the stiffness around the neck and shoulders
• Stretches the knees, hips, and ankles