yogaposefeb2007

Yoga Pose of the Month

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February 2007
Half Moon (Ardha Chandrasana)
Ardha is Sanskrit for half and chandra moon.

Benefits: This is a balancing posture that opens the chest,
hips and pelvis. It also strengthens the hip abductors while
building concentration and focus.

Modifications: The pose can be done using a block or in a
kneeling position.

Step by Step:
1.Begin with feet together and extend left leg back,
transferring your weight to your front, right leg. With your left
hand resting on the left hip, inhale, bend your right knee and
at the same time, reach your right hand forward, beyond the
little-toe side of the right foot, at least 12 inches.

2. Exhale, press your right hand and right heel firmly into the
floor, and straighten your right leg, simultaneously lifting the
left leg parallel (or a little above parallel) to the floor.

3. Extend actively through the left heel to keep the raised leg
strong. Be careful not to lock (and so hyperextend) the
standing knee: make sure the kneecap is aligned straight
forward and isn’t turned inward.

4. Rotate your upper torso to the left, but keep the left hip
moving slightly forward. Most beginners should keep the left
hand on the left hip and the head in a neutral position,
gazing forward.

5. Bear the body’s weight mostly on the standing leg. Press
the lower hand lightly to the floor, using it to intelligently
regulate your balance. Lift the inner ankle of the standing
foot strongly upward, as if drawing energy from the floor into
the standing groin. Press the sacrum and scapulas firmly
against the back torso, and lengthen the coccyx toward the
raised heel.

6. Stay in this position for 30 seconds to 1 minute. Then
lower the raised leg to the floor with an exhalation, and return
to standing, stepping both feet together.

7. Perform the pose to the left for the same length of time.

Half Moon
Modification

Half Moon