1. The Sun and Moon
The Ardhachandrasana, or half-moon pose, can be used alone; however, it is often added to sun salutation sequences as part of an opening yoga routine to get your body warmed up and prepare yourself mentally and physically for some of the more challenging poses. The yoga half-moon pose works to improve balance, strengthen the lower back and stretch the chest and abdomen.
2. It All Begins With Breath
When performing yoga postures, learning how to breath properly is extremely important, as deep, rhythmic breathing helps to center the mind, time the poses and increase the stretch. Inhale through the nose, using your inhalation to breathe into any tight areas and then exhale through the mouth as you allow your body to relax, releasing tension and moving deeper into the yoga poses. Exhalation is also used to enter and release poses, reducing pressure on your body to help prevent injury.
3. Bend for Balance
Stand with your feet together from heel to big toe and inhale, your hands overhead and place palms together, stretching and lengthening through the spine. Look up towards your fingertips and tuck your tailbone under. Exhale and gently lean back, extending your arms behind you, keeping your gaze focused on your fingertips. Keep your upper arms aligned with your ears and your knees straight, lowering into the pose only as far as is comfortable and hold for five deep, slow breaths. When ready, engage your abs and slowly come back to standing as you exhale and then release your arms to your sides. From this position, you can perform the revolved half-moon pose.
4. Get Revolved
To perform the revolved half-moon pose, inhale your hands overhead and then exhale, bending forward at the hips with flat back and placing your hands on the floor about 6 inches in front of your feet. Hold the forward bend for one inhalation and then gently shift your weight onto your right leg. Exhale and lift your left leg, pulling the toes up, until it is parallel with the floor. When you have found your balance, lift your right arm towards the ceiling as you gaze at your fingertips. If you notice your hips twisting, lower your hand until your hips are square with the floor. Hold the pose for five deep breaths and then relax your arm and leg down as you exhale. Hold a forward bend for a full inhalation and then roll your spine up to standing as you exhale and repeat on the opposite side.
5. Don't Stress, Modify
In the traditional half-moon pose, you may be more comfortable practicing first while on your knees with legs together. As you gain strength and flexibility, try it on your feet. If you find the revolved half-moon pose frustrating, you can ease stress by placing a yoga block under your supporting hand.
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