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YOGA POSE: HALF MOON

Half Moon Pose

Ardha Chandrasana

Benefits: Strengthens back, abs, legs, knees, glutes; stretches hips, hamstrings, inner thighs, chest
Helps: A scattered mind, self-confidence, balance, endurance

1. Begin in triangle pose (trikonasana) with your right leg in front.

2. Lower your left hand to your left hip and place your right fingertips on the floor (or a block) 10 to 12 inches in front and slightly to the right of your right foot.

3. Bend your right knee slightly, take a small step in with your left leg, and as you straighten your right leg, lift your left leg off the floor to hip height. Roll your left hip open, so the inner edge of your left foot is parallel to the floor. Reach out and back through the ball and heel of your left foot.

4. Extend your left arm straight up, spread your fingers, and slowly turn your gaze up to look at them. Hold for three to five breaths.

5. To come out of the pose, lower your left arm to your left hip, turn your gaze to the floor, bend your right knee, and lower your left leg to the floor. Straighten your right knee, returning to triangle.

6. Switch sides.

Modification: If you're struggling with balance, remove that challenge until you're familiar with the actions of half moon by practicing it at a wall. Start by coming into triangle pose about 6 inches away from a wall, with your back to it, and follow the instructions above. As you open your hip in step 3, reach your heel back to gently rest against the wall for support. And do the same with your arm as you extend it in step 4.


Last updated: January 3, 2010