Half Moon (Ardha Chandrasana ) One of my all time favourite asanas ..
INSTRUCTIONS :
Start in mountain pose. Inhale and take a large step forward with your right leg turning your left foot out.. and your right forward to the end of the mat…
Keep your base knee strong and straight but not locked out.
Inhale bring the arms up Exhale Come into triangle pose bringing them out to the sides ..reach over to the right bringing your torso over to the right and begin to reach up to the sky with your right arm and down to the ground with your left…
Exhale, Bend the right leg and step the left leg half way in .. good to use a block here if necessary.. bring the weight into the right leg and lift the inner thigh of the lift leg .. as you straighten the right knee making sure it doesn’t lock .. and the knee cap remains straight forward and does not turn in.
Rotate your upper torso to the left, but keep the left hip moving slightly forward. Press the lower hand lightly to the floor or the block … Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel. Hold and breathe deeply. Exhale and lower the raised leg to the floor, and return to floor.
Beginner’s: Use a wall to encourage proper alignment and give support… or a block under the base hand. You can also practise open the hips with both hands on the floor.
Advanced: Can bend the raised leg and take ahold of the foot and lift hips forwards.
TIP: Imagine you are trying to get both buttocks to touch a wall behind you
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BENEFITS :
Stimulates:Abdominal organs
Stretches:Legs Ankles, Groin, Chest, Lungs and shoulders
Improves:Stamina
Therapeutic for:Carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Helps relieve: Back ache