admin Half Moon pose or Ardha Chandrasana can be very challenging for many of us. In fact, it is often the peak pose in a yoga class for that very reason. Warming up and sequencing around this shape is extensive and usually involves some balancing, all the Warriors, and some core work.
You should always bring a mat and a block with you when you practice this pose. This is because you don’t know how your hips and lower back will react once you have warmed them up. Avoid this pose if you have an aching lower back or hips until you are stronger.
Benefits
Strengthens hips, inner thighs, and ankles.
It is a great way to activate all abdominal muscles.
Stretches the muscles in the groin.
This is also a difficult balancing position. Anything that can help you improve your concentration, focus, and cognitive function will be beneficial.
Warm-up
Half Moon Pose requires some heat and strength at the hips, lower back, and core. You will need to warm up for a very long time.
Mountain climbers (knee-to-chin or elbow) can be added to Cat-Cows and Surya B to warm the hips and core.
Then, hold a squat for 30 seconds ( malasana ) before returning to Plank. Stretch out in Cobra and Upward Facing Dog. Repeat the movements three to four times. You can try Half Moon Pose once you feel comfortable with your hips and core.
Peak Sequencing
You can enter the pose in a couple of ways. For both, it is important to have a block at a high level, as this will help you align your spine. Try another entrance if you find that one doesn’t suit your needs. Beginners might even use a wall.
Lift one leg at a time from Down Dog and bend the knee so that the hips are stacked. Stop for three breaths on each side.
Step into a High Lunge, then slowly advance to Warrior II. Hold for three deep breaths. Root into your leg while standing and lift your kneecap so that your thigh muscles are engaged. Press into the heel of the raised foot.
Land gently and with Warrior II open. You should be able to see your big toe on the front in front of your thigh and your back leg engaged with the outside edge of the foot pressing down into the ground. Leaning back is the peaceful warrior.
Open the Extended side angle, and take five deep breaths while squeezing both your feet and thighs together.
Half Moon Pose can be done from the Side Angle.
Lean forward gently by placing your hand on the block at the top of your mat. As you lift your back leg, engage your core as well as your back leg. This will help support your lower back. Half Moon requires that the foot is always flexed and lifted.
Alternately, you can go from Side Angle to a Forward Fold and enter Half Moon.
Find a half-lift in Ardha Uttanasana. (Place your hands on the shinbones and extend your spine forward and your chest). Reach your right hand to the block under your shoulder. As you did in Warrior III, engage your abdominal muscles, both arms and legs, to extend the left leg.
You can now lift your toes and point them towards the wall. If this does not feel right for your hips, choose the first option.
For exit, lightly circle your hands on the floor for a Vinyasa and then repeat the process from the other side.
Cool Down
Use Pigeon Pose, Forward Fold, Bridge, and a Reclined twist to unwind the Half Moon, stretch your glutes and hips, and loosen your core.
Listening to your body is essential for a safe Half Moon pose. Your back is not secure if your core and thigh muscles are not engaged. Your hips will work overtime if your foot isn’t flexed. Go slowly in and out of the balance. If your body tells you, “Nope, this is not for today”, then try it again another day.
