Crescent moon pose

Half Moon Pose – Yoga Diary

  1. In Utthita Trikonasana, start with your right leg in front and your upper torso to the long side of the mat.
  2. Bring your left hand to your hip and turn around and look to the right at the floor without your left ribs collapsing forward.
  3. Bend your right knee and trace it in line with your second toe.
  4. Adjusting your right hand and left foot to the right, transfer your weight to your right foot and raise it in Ardha Chandrasana.
  5. Put your right hand under your right shoulder, take your left hand up towards the ceiling and stack it over your right hand.
  6. With your foot bent, keep your left thigh parallel to the floor – make sure you can only see your left big toe.
  7. With each inhalation you will find more length along the spine; Rotate this length on each exhalation.
  8. Rotate the right ribs forward and the left ribs backward.
  9. Straighten your right buttocks forward and down while pushing your left femur backward.
  10. The gaze can be directed directly or upwards.
  11. Hold for 5 to 10 breaths.
  12. To exit, keep your chest open and square to the long side of the mat and bend your right knee a few inches.
  13. Trace the knee in line with the second toe, then deepen the bend and step back with your left foot to return to Utthita Trikonasana.
  14. Keep your right hand on the floor and your upper body horizontal during the transition.
  15. After re-entering Utthita Trikonasana, the next time you exhale, take root through your feet. As you breathe in, use the strength of your legs to lift your upper body and bring your feet back to parallel.
  16. Repeat on the other side.

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