How to Do the Yoga-with-Weights Crescent Moon Exercise

By Sherri Baptiste, Megan Scott

The Crescent Moon is a lunging yoga-with-weights exercise that requires balance and concentration. It works your buttocks, thighs, hips, and quads. The exercise can be difficult at first because it requires concentration and muscle strength, but stick with it — you’ll improve over time.

Grab your hand weights and follow these steps:

  1. Stand with your feet below your hips, your toes pointing forward, and the weights hanging at your sides with your palms facing inward.

  2. Step back onto the ball of your right foot, keeping your legs straight and the hand weights at your sides.

    This is the starting position. Your shoulders should be squared, and you should gaze straight ahead. Make sure you’re resting on the ball of your right foot with your heel raised.

  3. Exhaling to a count of four, gently dip down, bending your left knee to a 90-degree angle and bringing your right knee close to the floor.

    Draw your belly in and up and your tailbone down for support and stability. Let the pull of the hand weights guide your downward motion.

    Stay on the ball of your back foot, and support your weight on all four corners of your front foot. Don’t let your front knee roll forward of your ankle when you dip down.

    Don’t worry if you can dip down only a few inches. Just make sure you concentrate on drawing your belly in and up and your tailbone down.

  4. Inhaling to a count of four, rise to the starting position.

    Keep your hips as square as possible as you rise to the rhythm of your breathing.

To give yourself an even better workout, bend your elbows at your sides in the starting position and push the hand weights upward from your shoulders as you dip.

Do this exercise six to eight times on each leg, pause to rest, and then do it another six to eight times on each leg.