Friday, November 18, 2011
Ardha Chandrasana - Half Moon Pose
How to get into pose:
1) Get into extended triangle pose on your right side (left hand on left hip)
2) Bend your left knee
3) Scoot your right leg forward
4) Reach your left hand forward
5) Press left hand/heel into floor and straighten right leg
6) Make right leg parallel to the floor (extend fully)
7) Make sure the knee on the ground is pointed forward
8) Open your heart's center to the front
9) Balance with your hand on the ground, and lift the other one up
10) Once balanced, take your gaze up at your raised hand
11) Hold for 30 seconds to a minute
How to get out of pose:
1) Slowly lower the raised leg to the floor
2) Return to extended triangle pose
3) Push into the floor as you raise your body up
4) Bring your feet back together, returning to Tadasana
Physical benefits:
• Strengthens many muscles (including ankles, thighs, spine, and buttocks)
• Stretches many muscles (including hamstrings, calves, shoulders, chest, spine, and groin)
• Improves digestion
• Improves coordination and balance
• Helps relieve stress
Therapeutic benefits:
• Relieves anxiety, fatigue, constipation, indigestion, or menstrual pain
• Helps with backache
• Helps with conditions such as Osteoporosis (weak bones), sciatica (back pain), or Gastritis (stomach inflammation)
Awareness – In this asana, I feel a new sense of openness. Even though you are stretched and it is a little bit sore if your muscles are tight, your heart center is dramatically opened and you are letting in more air than usual. It is hard to fully face your body forward because of the position your legs are in, but when your ribcage is open, your spine is straight, and your head is looking up, it all contributes to this newfound feeling of openness while practicing this pose.
REFERENCES
Yoga Journal: http://www.yogajournal.com/poses/784
Mayo Clinic of Health: http://www.mayoclinic.com/health/DiseasesIndex/DiseasesIndex
goo
1) Get into extended triangle pose on your right side (left hand on left hip)
2) Bend your left knee
3) Scoot your right leg forward
4) Reach your left hand forward
5) Press left hand/heel into floor and straighten right leg
6) Make right leg parallel to the floor (extend fully)
7) Make sure the knee on the ground is pointed forward
8) Open your heart's center to the front
9) Balance with your hand on the ground, and lift the other one up
10) Once balanced, take your gaze up at your raised hand
11) Hold for 30 seconds to a minute
How to get out of pose:
1) Slowly lower the raised leg to the floor
2) Return to extended triangle pose
3) Push into the floor as you raise your body up
4) Bring your feet back together, returning to Tadasana
Physical benefits:
• Strengthens many muscles (including ankles, thighs, spine, and buttocks)
• Stretches many muscles (including hamstrings, calves, shoulders, chest, spine, and groin)
• Improves digestion
• Improves coordination and balance
• Helps relieve stress
Therapeutic benefits:
• Relieves anxiety, fatigue, constipation, indigestion, or menstrual pain
• Helps with backache
• Helps with conditions such as Osteoporosis (weak bones), sciatica (back pain), or Gastritis (stomach inflammation)
Awareness – In this asana, I feel a new sense of openness. Even though you are stretched and it is a little bit sore if your muscles are tight, your heart center is dramatically opened and you are letting in more air than usual. It is hard to fully face your body forward because of the position your legs are in, but when your ribcage is open, your spine is straight, and your head is looking up, it all contributes to this newfound feeling of openness while practicing this pose.
REFERENCES
Yoga Journal: http://www.yogajournal.com/poses/784
Mayo Clinic of Health: http://www.mayoclinic.com/health/DiseasesIndex/DiseasesIndex
goo
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