Posture Focus
ARDHA CHANDRASANA
Otherwise known as Half Moon Pose. The moon has a rich symbolic significance in yoga mythology. In Hatha yoga, the sun and the moon represent the two polar energies of the human body. Hatha being 'ha' the sun, and 'tha' the moon. This pose has a balancing and centering effect, requiring a balance of both strength (Ha energy) and grace (Tha energy).
1 Begin in Trikonasana to the right. Place your left hand on your left hip. Gaze to the floor about a foot in front of your right toes.
2 Inhale, bend your right knee and step your left foot up about a foot closer towards the right. At the same time reach your right hand forward towards your gaze point, and now gaze forward.
3 Exhale, press your right hand and heel into the floor, straightening your right leg. Keep the kneecap forward and be mindful of not letting it turn inward. Raise your left leg to parallel to the floor, keep actively lengthening through the whole leg to a flexed foot.
4 Rotate your upper torso to the left, but keep the left hip moving slightly forward. Beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward. Otherwise raise the left arm straight up to the sky, palm faces forward. Gaze up over your left shoulder. Try to create a long dynamic line from your right palm to your left finger tips.
5 Hold for as many breaths as you like, remaining mindful of balancing strength and grace.
6 To come out, whilst bending the right knee, lower the left arm and leg. Place the left foot back to Trikoasana position, straightening the right. Exhale the arms down by your side and step up to Tadasana. Repeat other side.
Benefits
Stretches the groins, hamstrings and calves, shoulders, chest, and spine
Improves coordination and sense of balance
Helps relieve stress
Improves digestion
You may like to try having a block under your supporting hand, starting at it's highest height and then progressively working lower. With any neck conditions, keep your gaze forwards rather then upwards. If you are finding your balance a challenge then try keeping your gaze to the big toe of the supporting leg until you feel your way. You may also like to try this pose against a wall, to get the feeling of opening the torso. Once you are familiar with this pose you could try raising the lower hand off the floor, allowing your torso and extended leg to come parallel to the floor.
Enjoy!