Half Moon Pose

Half Moon pose, or ardha chandrasana, requires balance and focused attention as one leg supports the weight of the body and the other leg lengthens parallel to the earth, one arm supports the upper body and the other arm reaches skyward. When balanced, the posture enable as pure sense of flight, expansion and joy so. This week we will work to create stability in the legs so that we can take flight in half moon.

• Read about the mythology behind ardha chandrasana

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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. 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.

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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. To release, use the inner thigh to draw the leg up to center. Hold for 10-20 breaths then release to center.

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Half Happy Baby Pose
Ardha Anandabalasana

Lay on the back with the knees bent and feet on the floor. Draw right knee into the chest with the knee to the outside of the body. Either hold the back of the knee with the right forearm or hold the outside of the foot with the right hand and draw knee towards floor. If it is comfortable, extend the left leg and press that thigh towards the floor.

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Half Circle Pose
Ardha Mandalasana

Begin on all fours, Extend the left leg back behind the right foot and turn the left toes under. Turn the right shin and foot outwards and line up the right hand, the left knee and the right foot. Lean into the right hand and bring the left arm up and over the left ear.
Hold for 5-10 breaths then change sides.

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Extended Big Toe I Pose
Utthita Padangusthasana

Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg forward. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair.

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Extended Big Toe II Pose
Utthita Padangusthasana

Begin in Tadasana. Lift right foot and either hold foot with right hand or use strap. Keep right hip level with left hip and ground left standing leg as you extend the right leg out to the right side. Extend left arm over head. Engage belly and lengthen tail. For a fully supported version, prop foot on a chair

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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. 

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Half Moon Pose
Ardha Chandrasana

Begin in Uttanasana with a block in front of the pinkie toe of the right foot. Place right hand on block and left hand on hip. Inhale the right leg up and open hips, belly and chest to the left. Raise left arm towards ceiling. 
Hold 5-10 breaths then release into Uttanasana, change sides.

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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.
Three-Legged Dog Variation:  Extend one leg up and back, keeping the hips square towards the floor. Hold for several breaths, then release and change sides.

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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.

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Reclining Twist
Supta Matsyendrasana

Lie on back with legs straight. Draw right knee into chest. With the opposite hand, draw the knee across the body. Hold up to 10 breaths.

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Block Shoulderstand
Sarvangasana, Var.

Lie on the back with knees bent and feet on the floor in constructive rest. Elevate hips and place block under sacrum. Draw knees into chest and extend legs towards ceiling. Balance weight on sacrum so that feet are directly above hips, knees straight or softly bent. Hold for 1-3 breaths. Release by drawing knees into chest, placing one foot on floor at a time, elevating hips to remove block, and returning to constructive rest. 

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Corpse Pose
Savasana

Lay 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.