Foundations of Asanas---Half Moon Pose

Last time I posted my own progress on a “Half Moon” pose variation. Today I will break down the foundation of this pose and offer some modifications.

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Ardha Chandrasana Half Moon pose 🌙

💟How to do:

1. start from wide legged standing; bring your feet apart, wider than your shoulders; feet parallel with each other with toes facing forward;

2. rest your hands on your hips;

3. turn right toes 90 degrees out, facing the front of your mat. Turn left toes in a bit.

4. inhale, bend your right knee; slide your left foot on the mat towards your right foot; at the same time, reach your right hand forward, beyond and behind the little-toe side of your right foot, about 12 inches; keep your left hand on your hip.

5. exhale, press your right hand/fingertips and right foot firmly into the floor, straightening your right leg.

6. inhale, slowly lift up your left leg, parallel to the floor. Keep your left leg actively extended and your standing right leg strong. Make sure the right kneecap in aligned with your right toes, facing the front the mat.

7. slightly bend your standing right knee, be careful not to lock it.

8. inhale, rotate your torso to the left; stack your shoulders; open your chest;

9. extend your left arm up, reaching the sky;

10. keep your spine in aligned and head in neutral position. Gazing either forward or upward;

11. now check if you can shift more weight from your right hand to your standing right leg, to regulate your balance. (Repeat on the left side)

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💟Modifications:

1. Use a block. Grab a block with your right hand; set your right hand on the block instead of the mat; you may adjust the height of the block;

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2. Use a wall. For beginners, you may practice this balancing pose by leaning against a wall, which is also good for checking your alignment. Check if these parts of your body touching the wall: the outside edge of your lower standing foot, your shoulder blades, your hips, the heel of your upper foot;

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3. Use a chair. If block’s height is still too low for you. You may use a chair for support to elevate the height;

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4. Keep your upper hand on your hip if more comfortable for your shoulders;

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➕For more challenge: 1. Grab your upper foot with your upper hand. 2. Raise your lower hand away from the floor, either extending forward or set on your standing shin or thigh.

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