Half Moon Pose
Instructions For Half Moon Pose (Ardha Chandrasana)
Begin by standing in 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. Beginners- Practice against a wall to help with alignment and balance.
Continue the movement
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.
Continue rotating your chest open and keep your hipbones open to the sidewall. Gaze up at your hand.
Beginners- To make this pose easier, gaze down at the floor to help you balance.
Timing
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.
Visualization
The moon represents feminine energy, intuition and emotional sensitivity. Feel a connection with your own emotions, and let the love in your heart flow out to all of your body.
My Sequence: Mountain Pose, Half Moon, Triangle, Goddess, Mountain, Volcano
Perform this before/after running, jogging, swimming, cycling and time on the elliptical or treadmill.
Benefits
-Helps to improve balance
-Aids in digestion
-Strengthens quadriceps, ankles, spine and glutes
-Stretches out hamstrings, abdominals, shoulders