admin Revolved Half Moon Pose, or Parivrtta Ardha Chandrasana, is a challenging peak pose and a fun way to progress your practice.
Half Moon is a regular in my classes and personal practice. I will add the revolved version to my sequence to spice it up or to get a full-body workout.
This position improves your mental focus and endurance. It is easy to fall, and it’s even easier not to try again. Just wait until your teacher moves on to the next pose. If you do fall out, remember to turn the corners of the mouth up and try again!
You can use the breakdown below to improve your practice or to request it for a class.
Benefits
The benefits of the Revolved Half Moon Pose are endless. The twisting motion of your torso stimulates digestion and metabolism by detoxifying the body and massaging the internal organs. You’ve got to love that!
You will be challenged to maintain your mental focus and balance. It works the entire body—from ankles to quads and calves, glutes and abs, lower back muscles, and arms. It simultaneously stretches the side body, hamstrings, and calves.
It also reduces stress and anxiety by elevating your heart above your head.
Step by Step
Start in the traditional Half Moon or Ardha Chandrasana. Balance on your right leg, with your left foot extended behind you and your right hand extended to Earth in front of your right foot.
Look down from here and concentrate on one point. Start by squaring your hips rather than stacking them. Reach down with your left hand to the Earth.
Put your right hand on your right hip.
From your tailbone to your crown, create a long line of energy and a flat back.
For stability, pull your belly button up and towards your ribs.
Start by twisting your torso to the right (not your hips) to place your right shoulder over your left. If you are able, reach out your right arm towards the sky and gaze at that hand.
There are many restrictions, tips, tricks, and other things to consider.
As with most closed twists, you should not practice this when pregnant. Stick to the original, as your center of gravity will be different.
Do not rotate your Half Moon after a recent neck or spine injury.
If your blood pressure is low, you may also feel faint. Move slowly and add a few blocks to your movement so that your head does not fall below your heart.
As you set the foundation of the pose, bend your toes on the back (of the extended foot) towards your knee so that they point straight towards the Earth.
It’s easy to overextend the leg when you are standing, so if that happens to your body, make sure to have your knee micro-bent.
Sometimes, the final glance toward the sky can cause a little tension in the neck. Look down at your foot.
Find a point where you can focus your gaze to reduce the wobbles.
Try to keep the hips even. The twist occurs in the torso. In this variation, we tend to lower the hip of the extended limb. Imagine balancing a bowl on your sacrum.
Warm up by doing Sun Salutations and standing poses such as Warrior II, Warrior III, and Extended Side Angle. Also, Triangle, Revolved Triangle, and Half Moon are good before tackling this pose.
Follow this pose with other hip-square standing poses such as Warrior I or Crescent Lunge.
The most important thing I can tell you is to enjoy yourself and not take yourself too seriously. You may need to practice this pose, as it is a difficult one. But with an open mind and a smile, you will be rotating your Half Moon in no time.
