Half moon pose

Ardha Chandrasana

• Begin in Equestrian Pose (Ashwa Sanchalanasana)
• Once balanced, raise the hands from the floor and bring the palms together in front of the chest.
• Keep the palms together and raise the arms up over the head.
• Arch the arms, head and torso back slightly.
• Hold for as long as comfortable then lower the hands back in front of the chest and to the floor, returning to Equestrian Pose (Ashwa Sanchalanasana)
• To release, roll the body weight back and smoothly centre the weight on the front foot and back knee.
• Continue the forward and backward lunges on this side up to 10 times.
• To release, stand on both knees then return to Thunderbolt pose (Vajrasana) and relax.
• Practice the same amount of rounds to the other side.

Breathing

• Exhale while moving forward into Equestrian Pose (Ashwa Sanchalanasana).
• Inhale while raising the arms.
• Exhale while lowering the arms.
• Inhale to release Equestrian Pose (Ashwa Sanchalanasana).

Awareness

• The openness of the chest and throat.
• Balance and smoothness of the movement.
• Synchronizing the movement with the breath.
• Vishuddhi or anahata chakra.

Contraindications

• Knee problems.
• Injured ankles.
• Back conditions.
• Neck conditions.

Benefits

• Tones the abdominal organs,
• Stretches the neck, shoulder, back and chest.
• Strengthens the hips, legs, ankles and feet.
• Induces balance in the nervous system.

Practice note

• Ensure the shin of the front leg is at a 90 degree angle with the floor.