Exalted Warrior is a variation of High Crescent Lunge (Ashta Chandrasan) where the spine is twisted with one arm extended up and the opposite reaches down. This pose is also sometimes referred to as Exalted Crescent Lunge or a Reverse Twisted Lunge.
Benefits & Muscle Focus
- Enhances stability and balance through the engagement of the core and lower body.
- Builds stability and flexibility in the spine with the combination of a twist and back bend.
- Stretches and strengthens the hip flexors as the back leg is extended.
Alignment
- Starting from High Crescent Lunge with your left leg forward and right leg extended back, take an open twist to the left, reaching your right hand forward, left hand back.
- Keeping the twist in the spine, reach your right hand up overhead as your left hand reaches down towards the mat. You can also place your left hand on your right leg for extra support.
- Stay active through the legs and work to keep your hips even by pressing into the ball of your right foot to square the right hip point forward.
- Modifications: lower the right knee and add a block underneath the left hand. Alternatively, you can keep the chest squared towards the front of the mat and take a side bend by resting your left hand on your hip and extending the right arm up overhead.
Contraindications
- Knee Issues: Avoid or modify if you have knee pain or injuries, particularly in the front knee.
- Back Issues: If you have lower back problems, use modifications to avoid excessive arching or strain.
- Pregnancy: Avoid deep twisting motions during pregnancy; modify this pose with a side bend instead.
Practice
The Power Yoga Podcast 