[Pose Of the Week] Improve Balance & Strength with Revolved Half-Moon Pose (Intermediate)

Challenge your balance & strengthen your core with Revolved Half-Moon Pose…

Revolved Half-Moon Pose (Parivrtta Ardha Chandrasana) is a more advanced variation of Half Moon Pose, combining the challenge of balancing on one leg with a detoxifying twist.

This stretching and strengthening pose boasts a long list of wonderful benefits, from building strength in the ankles, legs, core, and lower back, to providing a great stretch for the arms, shoulders, torso, spine, and hamstrings. It also helps to build stability in the core muscles and back, improves balance and coordination, relieves stress, anxiety and fatigue, and stimulates and massages the internal digestive organs, which is thought to improve digestion and boost the metabolism.

You should make sure you are comfortable with Half Moon pose before moving on to this version. Those with low blood pressure, headaches, or insomnia, or those who are pregnant may wish to avoid this pose. If you have neck injuries, you should keep your face facing forward during the pose, rather than looking up to the extended hand.

When you start off, you may wish to rest your lower hand on a block for extra support and stability until you are comfortable balancing in the pose.

Here are instructions for performing Revolved Half-Moon Pose from YogaOutlet.com:

  1. Begin in Extended Triangle Pose (Utthita Trikonasana) with your right foot facing forward and your left arm extended toward the ceiling.
  2. Lower your left hand and rest it on your left hip. Turn your head to look at the floor. Bend your right knee and step your left foot about 6-12 inches closer to your right foot. Place your right hand’s fingertips on the floor in front of your right foot. Press firmly into your right hand and right foot.
  3. Lift your left leg while simultaneously straightening your right leg. Bring your left leg parallel to the floor and reach actively through your left heel. Stack your top hip over your bottom hip, and open your torso to the left. Extend your left arm and reach your fingertips to the sky. Gaze at your left thumb. This is Half Moon Pose (Ardha Chandrasana).
  4. Turn your gaze back to the floor. Lower your left hip so it’s in line with your right hip. At the same time, bring your left hand to the floor in front of your right foot. Both front hips should now be facing the floor, and your lower back should be flat. Point your left foot’s toes straight down toward the floor.
  5. Bring your right hand to your right hip. Realign your hips so they are both parallel to the floor. You might need to draw your right hip slightly back.
  6. Lift strongly through your left leg. Make sure your right foot’s toes and right kneecap are pointing directly toward the top of your mat.
  7. Extend your spine from the tailbone through the crown of your head.
  8. Turn your upper torso to the right, twisting around your spine.
  9. Reach your right arm up toward the ceiling. Turn your head and gaze up at your right thumb.
  10. Hold for 5-10 breaths. To release, gently bring your right hand back to the floor. Lower your left leg and reach your left arm to the sky, coming back into Extended Triangle Pose. Inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.
Find more tips and variations for this pose at YogaOutlet.com


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