Crescent Lunge/Eka Pada Rajakapotasana II

This pose is best entered toward the second half of practice when the body is warm and ready to go deeper. Begin by coming into a lunge one foot forward. Drop the back knee to the floor and let the top of the foot rest on the floor. Lift the torso so that the body is perpendicular to the floor. See that the front foot is just under the knee or a little bit in front of the knee. Lengthen the tailbone down, lift the sternum, (hands can be on the front knee or the arms can be lifted straight up). Allow the groin to melt toward the floor as the hips shift forward. Keep lifting the chest. Stay here and breath into the backbend and hip opener.
If you would like more sensation, bend the back foot toward the butt and hold it with the same hand, the other hand can be on a block by your side or lift toward the sky.
If you would like to go further you may take the back foot into the crook of your elbow, like a screaming pigeon, and the other hand may rest on the block or come up to the knee or lift toward the sky.
If you would like more sensation you may then take the hands and arms into the raja variation, holding the foot in one hand lifting the elbow high and either reaching the opposite arm up or even bringing it back to hold the foot as well.

Physical Benefits:
This is a great posture to open the groin. It both strengthens and stretches the quads and opens the psoas (the major hip flexor). It is a heart opener, or backbend as well and as such there is an expansion of the front body and an extension of the spine. This is also a balance pose.

Spiritual Benefits:
This pose gives one a sense freedom on the one hand as it lifts the upper body and dristi opening the heart and raising the view corridor on the one hand, and on the other hand offers a rooted and grounding experience as you are close to the earth, and focusing hard to maintain balance.