Ardha Chan­dra Cha­pasana

Steady your bal­ance and stay open to pos­si­bil­i­ties as you move step by step into Ardha Chan­dra Cha­pasana.

Yoga Journal - - YOGAPEDIA -

Ardha = Half á Chan­dra = Moon á Chapa = Bow á Asana = Pose

Half Moon (Sug­ar­cane) Bow Pose

BEN­E­FITS

Opens your ham­strings, hip flex­ors, and chest; evokes a sense of free­dom, and may in­spire you to stand up for your be­liefs

IN­STRUC­TION

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).

Spring off your right foot while ground­ing your left foot into the floor for bal­ance. Lift your right leg 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 your left but­tock un­der to elon­gate your glute mus­cle.

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.

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