Ardha Chandrasana (Half Moon Pose)

Safety:

  • If you're relatively flexible and ave the right hand on the floor, come to your fingertips. Utilize your lower limps and core to build strength.
  • If however, the hamstring is tight. Bend the right knee and keep pointing that right knee forward while the left leg remains straight.
  • Otherwise, place a block on under the right hand.
  • Left foot should point to the left side of the root. This is an open hip standing posture. Right foot points to the top of the mat.
  • If gazing up throw your balance off - just gaze down on the floor or in front of you.

Actions:

  1. From Parsvakonasana (Extended Side Angle Pose), gaze forward past the toes, place your left hand on the waist.

  2. Inhale, take your right fingers in front of your right foot. Shift your weight forward to your right leg, squeeze the left leg into the center line.

  3. Exhale, lift up the left leg as you press the right leg to straight. Right fingertips on the floor or block.

  4. Left leg remains engaged by flexing, flointing, or pointing. Keep this leg lifted and engaged as though there’s a wall behind the foot and push that wall away. Extend the spine forward.

  5. When you’re ready, reach the left arm up towards the sky. You may look forward, or look up to your left fingertips. 

  6. To come out. Inhale, bend the right knee, come back to Warrior II.

Repeat on the second side.

Refinement:

  • Resist the temptation to disengage the right leg. Keep pressing the toes, shin and thighs out.

  • Your right foot will want to turn in due to tightness in the thigh. Resist it by pressing the front of the thigh forward.

  • Turn the chest so your left ribcage is stacked under right. Reach from the chest up.

  • Extend the spine forward while left leg back. Feel the body's energy grow bigger and firmer. Root down the right leg. Feel the stability of this pose.

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