Half Moon Pose

Set yourself up at a wall for week two of our exploration of Ardha Chandrasana, Half Moon Pose.

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Reclining Flow I
Supta Vinyasa I

Begin lying on the back with the legs straight and arms extended over the head, take an inhale to prepare.
Exhale and draw the right knee into the chest, holding it with the right hand.
Inhale draw the right knee out to the right side with the right hand, left hand in cactus on the floor.
Exhale and cross the right knee over to the left side of the body with the left hand, right hand in cactus on the floor.
Inhale back to the center and extend the right leg up toward the ceiling, holding behind thigh with the clasped hands.
Exhale draw the right knee to the chest.
Inhale extend the leg to the floor and the arms overhead.
Exhale and repeat the entire sequence with left leg.
Therapeutics: Opens the major joints of the lower body and stretches the legs, hips, low back and shoulders

• Video instruction available

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Reclining Thumb to Big Toe Pose I
Supta Padangusthasana I
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Lie on the back with the legs straight and feet5 at the wall. Draw your right knee into your chest and lengthen the left leg onto the floor. Wrap a strap around the ball of your right foot and extend the leg into the air. Reach the hands up the strap until the elbows are straight but the shoulders are still grounded. Hold for 10-20 breaths.
Therapeutics: Stretches the hamstrings, calves, buttock; also releases tension in the lower back.

• Video instruction available

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Reclining Thumb to Big Toe Pose II
Supta Padangusthasana II

Lie on the back with the legs straight. Place a block on the outside of the right hip. Wrap strap around the ball of the right foot, extend the leg and hold the strap in just the right hand. Externally rotate your leg and as you exhale , lower the leg directly out to the side so that the outer thigh rests on the block. Extend the foot into the strap and reach the left arm out to the side keeping the left hip on the floor. Hold for 10-20 breaths then use the inner thigh to draw the leg up to center. 
Therapeutics: Stretches the hamstrings, calves, inner thigh, outer hip and buttock; also releases tension in the lower back.

• Video instruction available

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Photo by Steve Clark

Downward Facing Dog
Adho Mukha Svanasana

​Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Crescent Lunge 
Anjaynasana

Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Engage the belly and raise the torso up, sweeping the arms over the head. Lengthen from the back knee up through the fingertips as you lift the belly and heart and relax the shoulder blades down the back. Hold 5-10 breaths, then release to all fours and change sides.​
Variation I: Keep the back knee on the floor
Therapeutics: Stretches the front leg groin, front of the spine, and the back leg hip flexors. ​

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Tree Pose
Vrksasana

Stand with feet hips-width apart. Engage legs and bear weight on left leg only. Draw right foot onto calf or inner thigh (do not press on side of knee). Press foot against leg and leg against foot. Draw belly in and release tail bone towards floor. Inhale and draw arms overhead without gripping shoulders. 
Hold as long as you can balance with comfort, release and change sides.
Therapeutics: Mental focus and balance, leg strength, stretches inner thighs

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Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Make sure that the hips turn slightly to the left so that the front knee can track the second toe of the front foot. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. Hold 5-10 breaths then release and change sides.
Therapeutics: Strengthens legs and increases balance

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Triangle Pose
Trikonasana

Stand with feet wide apart. Turn left out to 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and cock hips to the left. Reach left arm parallel to floor to lengthen the left waist and bring left hand on block, foot, or floor. Rotate the chest towards the right and reach right arm towards ceiling. Hold 5-10 breaths then release and change sides. 
Therapeutics: Opens side body, strengthens legs, eases pain in the lower back

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Tipping Triangle
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Stand with feet wide apart, slightly narrower than your regular Triangle stance. Turn left out to 90 degrees and right foot in 30 degrees. Hold a block in the left hand and place the right hand on your right hip. Press into the left leg and lift the right leg behind you as you place the block on the floor to the outside of the left pinkie toe far enough in front of the foot so that the right torso stays long. As the block lands, try to straighten the standing leg. Then lower the back leg and lift the block to come back up to the starting position. Try 3-5 times on one side, then switch. 
*This exercise will allow you to gain the strength and confidence to come into Half Moon Pose 

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Half Moon Pose
Ardha Chandrasana

Stand with feet wide apart, slightly narrower than your regular Triangle stance. Turn left out to 90 degrees and right foot in 30 degrees. Hold a block in the left hand and place the right hand on your right hip. Press into the left leg and lift the right leg behind you as you place the block on the floor to the outside of the left pinkie toe far enough in front of the foot so that the right torso stays long. As the block lands, try to straighten the standing leg. Press the back leg long and hold it parallel to the floor. Extend the spine, drawing lower abdomen up and reaching the tailbone towards the lifted heel. Keep standing leg externally rotated and draw the outer thigh back by squeezing the standing sit bone inward. Reach the upper arm toward the ceiling and look down, if your balance is iffy, forward, or up toward the hand for more challenge. Hold 3-5 breaths, then lower the back leg and lift the block to come back up to the starting position. Repeat to the other side. 
Back at Wall:  For greater support, set up with the back at a wall.
Foot at Wall:  To help support the back leg and increase balance, set up just far enough from a wall that your lifted foot can rest on the wall.
Therapeutics:  Strengths the legs, hips and lower back, improves balance

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​One-Legged Downward Facing Dog
Eka Pada Adho Mukha Svanasana, var
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Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor. Raise right leg behind you and keep hips square towards the floor, extending through both legs. It may be helpful to press the raisde foot against a wall for greater stability. Hold 5-10 breaths, then center hips, release leg and repeat to other side. ​
Therapeutics​:  Extends the spine, strengthens the upper hamstrings, opens the hip flexors.

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One-Legged King Pigeon Pose I
Eka Pada Rajakapotasana I

Begin in Adho Mukha Svanasana. Bring right knee onto floor behind right wrist, place shin across mat so that the right foot is on the left side of the mat. Stretch left leg behind you and try to square hips using a folded blanket under right hip if needed. Inhale press hands into floor as you lift the heart. Hold 5-10 breaths. 
Exhale and fold over bent leg. Hold up to 2 minutes. Release by pressing back to Adho Mukha Svanasana or all fours.
Therapeutics: Stretches outer hip of front leg, and lower back ​​

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Bridge Pose
Setu Bandha

Begin lying on the back with the knees bent. Lie on back with knees bent and feet hips with apart. Inhale and lift hips away from floor, rolling onto upper back. Press arms back into floor and lengthen tail bone towards backs of knees. Hold 5-15 breaths and release.
Block:  Place block under sacrum and rest pelvis on block. This variation tractions the lower spine.
Therapeutics: Opens chest, activates thyroid, tractions spine

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Corpse Pose
Savasana

Lie on the back with legs straight and feet relaxed to sides. Move arms away from sides slightly and turn palms to face ceiling. You may use support under the knees for low back pain; and a folded blanket under the head if needed. Rest 5-15 minutes.
Therapeutics: Allows for integration of mind and body after asana practice, promotes restful awareness

• Video instruction available

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