Yoga Head To Toe

Last month I added to my yoga practice as a way to help increase my leg strength and balance. My thought was to get comfortable with that yoga posture and then move onto Ardha Chandrasana (are-dah chan-DRAHS-anna) or Half Moon Pose. Well, I had the best intensions and actually did add that pose into my asana practice twice each week. But, as we all know, eight 3 minute practices of a pose, especially without a teacher to help with corrections and form does not lead to perfection. What I did gain was a progressive improvement in my balance as the month progressed and a strong appreciation for those who can get those hips leven in this pose.  I’m going to continue practicing this posture every week but I’ll also add in Ardha Chandrasana since that was my original goal.

According to B.K.S. Iyengar regular practice of Ardha Chandrasana (are-dah chan-DRAHS-anna) enhances your span of concentration. It also improves coordination and motor reflexes. The intense stretch it gives to the spine strengthens the paraspinal muscles, keeping the spine supple and well-aligned.

Yoga Journal’s website gives this description on how to move into Ardha Chandrasana

• Perform Utthita Trikonasana (oo-TEE-tah  trik-cone-AHS-anna) (Extended Triangle Pose) to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.

• Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.

• Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.

• Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor (or block), using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.

• Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time

BSK Iyengar’s great book on basic yoga poses B.K.S. Iyengar Yoga: The Path to Holistic Health

Great book for learning yoga postures Hatha Yoga Illustrated