Half Moon Pose - Ardha Chandrasana (are-dah chan-DRAHS-anna)

Anatomical Focus: Ankles, calves, thighs, knees, shoulders

Benefits: The half moon pose strengthens the ankles and thighs, stretches the hamstrings, calves and shoulders. This pose also greatly improves balance. Many subtle changes in body positioning will have big effects on the comfort of this pose. A book on yoga anatomy is a helpful purchase for ensuring that the pose is being done correctly.

Hints/Tips: Beginners can place a yoga block underneath their hand for balance or if they haven’t built up their flexibility yet. Advanced students can bring their hand off the floor and rest it on their thigh. Both beginners and advanced students are better off if they have adequately stretched before performing this pose. There are a variety of stretching supplies available to help with this matter.

Cautions: If you are susceptible to neck problems, do not turn your head to look at your elevated hand; simply look ahead.

Preparatory poses:
• Prasarita Padottanasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Uttanasana
• Utthita Parsvottanasana

Steps to performing ardha chandrasana:
• Stand straight with your legs about three feet apart. Put your left hand on your hip and soften your right knee.
• As you inhale plant your left heel on the ground and raise your right leg straight to your side – try to make it parallel with the ground. Be careful not to lock your standing knee.
• Touch your left fingertips to the floor. By now you should be stacking the right hip on top of the left hip.
• When you feel balanced on your standing leg, reach your arm up to the ceiling. Hold your gaze on the elevated fingertips.
• Hold in place for 30 seconds to one minute. Repeat on the other side.

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