Rainbowyoga's Blog

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Revolving with grace July 3, 2011

Filed under: Asanas — rainbowyoga @ 11:56 pm
Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)

1. Come to Half Moon Pose, balancing on your right leg and hand. Then square your pelvis so that both frontal hip points are facing the floor, and simultaneously lower your left hand to the floor. When you move into the pose, keep the toes of the back foot pointing directly down toward the floor and extend out through the center of your back heel. If your left hip sinks toward the floor, lift that hip point and imagine you are balancing a cup of green tea on your sacrum.

2. Rest your right hand on your right hip and begin to align your standing leg as you did in the earlier poses: Spread your toes, press the mound and heel of your big toe down, and lift your arch. Pull the muscles of the outer leg in against the bone. Extend the shaft of your inner standing leg. At the same time, cut the outer right hip back toward the wall behind you.

3. Elongate your spine from the tip of your tailbone to the crown of your head. Then twist around the axis of your spine, allowing it to spiral up like a corkscrew through the whole spine and out the crown of your head. Eventually, you will twist enough that your upper body will be completely open the way it is in Half Moon—it’s just flipped to the other side. If you’re there, extend your right arm toward the sky. Otherwise, be patient, have faith, and keep turning your spine until you achieve length and breadth in the lungs, collarbones, and breastbone.

4. Stay here 5 to 10 breaths, aiming your inhalation into your abdominal cavity and into your kidneys. Relax your diaphragm and feel lightness and space around all your organs. Then bend your right arm, bring your right hand back to your hip, and slowly bend your right knee. Avoid collapsing into a heap! Be sure you have enough gusto to exit. To come out, reach your back leg down to the floor and retrace the pathway you took to enter the pose.


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