Week 24 : Year 2 : TriYogaSchool
On the road to Parsva Bakasana, this week we are studying Parivrtta Ardha Chandrasana or Revolved Half Moon Pose
🔻 Half Moon Pose is a challenging standing balance. Practicing this pose will assist not only our balance, but it trains the ability to twist without resistance - requiring core activation.
🔻 From a forward fold, set your left hand on the mat about 1 foot in front of your right foot (use a BLOCK if needed to reach the ground!). Lift your right leg up & back behind you.
🔻 At this point you are cross body - upper body left down + lower body right up = great mind/body training! Pause a few breaths & allow the mind/body to accomplish this feat.
🔻 Now add the twist! Bring your right hand to your sacrum to help keep your pelvis level(ish). Lift your right shoulder up - twist starting from the low back & allow it to move to the upper back. When the shoulders are almost level, you may reach your right arm up toward the ceiling.
🔻 The gaze is the last part of the pose. Shift the head slowly to follow the twist. Breathe through the entire development of the pose. Any part of the pose IS STILL THE POSE! Pause when you have your balance, move to your edge, then see if there is space to continue. Repeat on the other side!
✔️ PROPS & VARIANTS :
If you cannot reach the mat due to hamstring flexibility - use a BLOCK! Most people find this valuable - don’t be a hero - use what you need to accomplish the best alignment possible!
✔️ VARIANTS :
Let’s take the balance out of the pose to really explore the twist + extension!
1/ PRONE : Start lying on your back & extend your right leg out to the right. FOLLOW the leg - turn toward the right until you are facing the mat. Extend your left arm toward your right leg, holding your right foot with your left hand. Simultaneously extend your right arm the opposite direction. Turn your face to the right.
2/ SUPINE : Supta Padangustasana C : Lying on your back, extend your right leg up to the ceiling. Hold your right foot in your left hand & slowly lower your right leg to the left. Use a STRAP if you cannot reach easily. When the leg reaches the mat, broaden your collarbones so both shoulders are on the mat. Turn your gaze to the right.
Let me know how it goes! 🔸Be creative, be agile, have fun!