Arrowhead Lunge (Modified Crescent Lunge)

Sanskrit Name: Variation of Ashta Chandrasana / Virabhadrasana I

Common Name: Arrowhead Lunge, Forward-Pitched Crescent Lunge

Purpose & Benefits: Dynamic Core & Balance

This pose builds tremendous heat and core stability, making it excellent for increasing stamina and focusing the mind.

  • Core Engagement: The forward pitch requires intense engagement of the abdominal muscles and obliques to stabilize the torso and prevent rounding.

  • Balance and Focus: Balancing on the ball of the back foot while maintaining a deep bend in the front knee demands strong concentration (Dharana).

  • Glute and Hamstring Activation: The front leg is working hard, targeting the glutes and hamstrings for stability and strength.

  • Shoulder/Back Strengthening: Sweeping the arms back engages the upper back muscles (rhomboids and trapezius) to lift the chest.

How to Practice (Step-by-Step):

Entering the Pose (From High Crescent Lunge)

  1. Starting Position: Begin in a High Crescent Lunge (Ashta Chandrasana), with the front knee bent to 90 degrees (stacked over the ankle) and the back heel lifted off the floor. Arms are overhead.

  2. Torso Pitch: On an exhale, maintain the stability in your lower body and pitch your torso forward at a 45-degree angle (or slightly higher/lower), drawing the ribs toward the front thigh. Keep the spine long.

  3. Arm Sweep: As you pitch forward, sweep your arms back alongside your body, palms facing down or in. Actively reach your fingertips toward the back heel, creating the long line of energy—the "arrowhead."

  4. Hold: Maintain the deep lunge in the front leg. Actively press the back heel away from you and hug the inner thighs toward the midline to stabilize the hips.

Key Alignment Cues:

Focus AreaKey Instruction/CueWhy It MattersSpine/Core"Draw your navel toward your spine to lift your ribs away from your thigh. Keep the spine long from your tailbone to the crown of your head."Essential for core activation; prevents the lower back from rounding or collapsing.Front Knee"The front knee must stay stacked over the ankle! If you can't see your front toes, step your foot further forward."Protects the knee joint and ensures the weight is distributed properly.Back Leg"Press the back heel away from you strongly, and lift the back inner thigh toward the ceiling."Maximizes leg engagement and helps square the hips forward.Arms/Shoulders"Draw your shoulder blades down and back, reaching your fingertips powerfully toward the wall behind you. Imagine you are squeezing a pencil between your shoulder blades."Activates the back body, encouraging chest lift and preventing strain in the neck.

Energetic / Mindful Focus:

  • Directed Energy: Focus the eyes (Drishti) 1-2 feet in front of the mat. The energy is highly focused, powerful, and linear—like an arrow ready to fly.

  • Fire (Agni): Feel the heat building in the core and legs. This pose cultivates discipline and determination.

  • Breath: Use the breath to fuel the power. Inhale to lengthen the spine slightly, Exhale to sink the hips a millimeter lower and hug the core tighter.

Common Mistakes & Teaching Tips:

  • Mistake: Rounding the Back: Letting the shoulders slump forward.

    • Tip: Reiterate the cue to sweep the arms back powerfully and "puff the chest forward."

  • Mistake: Back Knee Collapsing: Losing the strength in the back leg.

    • Tip: Offer the option to touch the back knee down to the mat momentarily to reset the core and leg engagement, then lift up again with power.

  • Modification: If balancing is too difficult, offer this pose with the hands on blocks placed just in front of the front foot.