Ardha Chandra Chapasana
Steady your balance and stay open to possibilities as you move step by step into Ardha Chandra Chapasana.
Ardha = Half · Chandra = Moon · Chapa = Bow · Asana = Pose Half Moon ( Sugarcane) Bow Pose
BENEFITS Opens your hamstrings, hip flexors, and chest; evokes a sense of freedom and inspires you to stand up for your beliefs
1 Come back into Parsvakonasana (Extended Side Angle Pose) on the left side. Place your right hand on your right hip and look down to the floor. Inhale deeply; step your right foot forward (about 6 inches) and walk your left hand diagonally out to the left of your front foot (about 10 inches).
2 Spring off your right foot while grounding your left foot into the floor for balance. Lift your right leg up behind you on a diagonal into Ardha Chandrasana (Half Moon Pose). Be sure your right leg is in line with your torso, so you don’t overwork your outer hip or inner thigh muscles. Keep your standing leg engaged by lifting the muscles above your kneecap. Bring your right arm up vertically and slowly take your gaze to your top hand. If you feel cramping in your standing leg, draw the left buttock under to elongate the glute muscle.
3 Once you feel steady, bring your right knee toward your chest so you can grab the top of your right foot with your right hand.
4 When your hand has made a connection with the top of your right foot, hold firmly and swing your knee back behind you. To fully open the pose, kick your right foot into your hand as though you’re trying to straighten your leg. Without letting your right hip pop forward, draw your left buttock under. Be sure your bent (right) thigh stays in line with your torso, so that you do not overwork your outer or inner thigh muscles. Hold here for 3–5 breaths. To come out, release your foot and place your right hand on your hip; bend your standing leg; powerfully reach through your back leg, and place your right foot on the floor, returning to Parsvakonasana. Repeat on the other side.