Pronunciation: in-doo-DAH-lahs-uh-nuh
Sanskrit Meaning: Indu = moon, Dalasana = bending/stretching pose
🧘♀️ What is Standing Crescent Pose?
Standing Crescent Pose, or Indudalasana, is a graceful standing side bend that opens up the rib cage, stretches the intercostal muscles, and improves balance and spinal alignment. Inspired by the crescent shape of the moon, it’s commonly practiced as part of morning sequences to awaken the body and increase circulation.
🔄 Step-by-Step Instructions
- Start in Tadasana (Mountain Pose)
- Feet together or hip-width apart
- Arms relaxed by your sides
- Engage your thighs and draw in the lower belly
- Inhale – Raise Arms Overhead
- Extend both arms upward
- Interlace fingers or press palms together (optional)
- Keep shoulders relaxed and chest lifted
- Exhale – Bend to the Right
- Gently arc your upper body to the right
- Keep both feet grounded evenly
- Avoid collapsing into the lower back
- Breathe & Hold
- Stay in the side bend for 3–5 deep breaths
- Feel the stretch along the left side body
- Keep the neck in neutral or gaze forward
- Inhale – Come Back to Center
- Return to upright
- Switch sides and repeat
🌟 Benefits
💪 Physical Benefits
- Stretches the obliques, intercostal muscles, and spinal extensors
- Improves posture and spinal flexibility
- Aids in digestion and circulation
🧠 Mental & Energetic Benefits
- Activates the Anahata (Heart) and Manipura (Solar Plexus) chakras
- Calms the nervous system
- Enhances body awareness and concentration
🔄 Modifications & Variations
- Beginner: Keep hands on hips and focus only on side bending without raising arms
- Advanced: Add a bind or practice with feet together for more core engagement
- Support: Practice next to a wall to maintain balance
👁️ Drishti (Gaze Point)
- Forward gaze or upward if comfortable on the neck
🧘 Preparatory Poses
- Tadasana (Mountain Pose)
- Urdhva Hastasana (Upward Salute)
- Parsva Tadasana (Side Bending Mountain Pose)
🔚 Counter Poses
- Uttanasana (Standing Forward Bend)
- Ardha Uttanasana (Half Lift)
⚠️ Precautions
- Avoid if you have recent abdominal or spinal injuries
- Don’t force the bend—focus on length before depth
- Keep hips level to avoid twisting