Name: Half Moon Pose
Sanskrit: Ardha Chandrasana
Pronunciation: Par-iv-rt-tah ar-dhah chahn-DRAH-sah-nah
Pose Level: Intermediate
· Perform Trikonasana on the right side, with the left hand resting on the left leg. Inhale, bend your right knee and slide your left foot about 10 to 20 centimeters forward along the mat. At the same time, bring your right hand forward, past the side of the little toe of the right foot, for at least six inches.
· Exhale, press your right hand and right heel firmly towards the ground and extend your right leg, simultaneously raise your left leg parallel to the floor.
· Actively extend the leg up to the left heel to keep the raised leg well toned. Be careful not to block (and therefore hyper-extend) the raised knee. Make sure that the kneecap is aligned forward and not turned inside.
· Rotate the upper torso to the left, but keep the left hip slightly rotated forward
· Support most of your body weight especially with your leg resting on the ground. Press your lower hand lightly to the ground and use it to keep your balance. Push the sacrum and shoulder blades inside, as if they were going back inside the back, and stretch the tailbone forward
· This is the final position. Hold it for 30 seconds to one minute, breathing normally.
· To exit the position, slowly lower the raised leg until it touches the ground with an exhalation and then return to Trikonasana. Then do the pose from the opposite side and hold it for the same length of time.
· Lower body, Core, Upper body
More experienced practitioners can raise their arm in the air, with an inhale, bringing it perpendicular to the ground.
To make this position even more complex, raise your hand resting on the ground and place it on your thigh on the ground. Only balance on the leg that is on the ground for 15-30 seconds.
This position must be practiced with caution by those who suffer from migraines and headaches, low blood pressure. It is also not recommended if you are suffering from acute diarrhea or have difficulty falling asleep.
In the case of neck disorders, avoid turning your head and direct your gaze upwards. Keep looking forward and keep your neck in line with your spine.
Poses Commonly Transitioned too:
Poses Commonly Used Before Hand: