Half Moon Pose / Ardha Chandrasana
(are-dah shan-dras-ana)
ardha=half
Chandra=moon
1. Begin by standing in Tadasana Mountain pose and take a big left step back and align your hips parallel with the side wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. Extend your arms out to the side. Variation: Practice against a wall to help with alignment and balance.
2. Exhale and bend your right knee shifting all your weight to the right leg. Shift forward and lift your left leg off the floor. Flex your foot and keep your toes pointed to the side. Raise your leg so that it is approximately parallel with the floor. Simultaneously tip from the waist and reach your fingertips down to the floor keeping your shoulders stacked upon one another reach your left arm into the sky.
3. Continue rotating your chest open and keep your hip bones open to the side wall. Gaze up at your hand in the sky. Variation: To make this pose easier, gaze down at the floor to help you balance.
4. Maintain this pose for up to one minute and carefully lower the back leg down to exit the pose. Practice the same steps as outlined above but switch legs.
Chandra=moon
1. Begin by standing in Tadasana Mountain pose and take a big left step back and align your hips parallel with the side wall. Spin your back left heel in at a 45 degree angle and keep your right foot pointed forward. Keep the front heel in line to the inside arch of the back foot. Extend your arms out to the side. Variation: Practice against a wall to help with alignment and balance.
2. Exhale and bend your right knee shifting all your weight to the right leg. Shift forward and lift your left leg off the floor. Flex your foot and keep your toes pointed to the side. Raise your leg so that it is approximately parallel with the floor. Simultaneously tip from the waist and reach your fingertips down to the floor keeping your shoulders stacked upon one another reach your left arm into the sky.
3. Continue rotating your chest open and keep your hip bones open to the side wall. Gaze up at your hand in the sky. Variation: To make this pose easier, gaze down at the floor to help you balance.
4. Maintain this pose for up to one minute and carefully lower the back leg down to exit the pose. Practice the same steps as outlined above but switch legs.
Benefits
-Helps to improve balance
-Aids in digestion
-Strengthens quadriceps, ankles, spine and glutes
-Stretches out hamstrings, abdominals, shoulders
Cautions
-Migraine
-Neck injury
-Low blood pressure
-Helps to improve balance
-Aids in digestion
-Strengthens quadriceps, ankles, spine and glutes
-Stretches out hamstrings, abdominals, shoulders
Cautions
-Migraine
-Neck injury
-Low blood pressure
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