Revolved half moon pose, also known as Parivrtta Ardha Chandrasana, is a great way to challenge your stabilizers in your hips and receive the benefits of spinal rotation. As you might guess, you will come in to Half moon pose and then add spinal rotation. Since you’re balancing on one leg and then twisting into the stabilizing hip, there is a lot of muscle work happening.
The gluteus medius and gluteus minimus help stabilize your standing hip. Your adductors prevent your lifted leg from going rogue. Then, your internal obliques, external obliques, multifidus, and several other spinal muscles help you rotate. Here’s more about the challenging pose.
Revolved Half Moon Pose
I like to use [easyazon_link identifier=”B000VDRQTY” locale=”US” tag=”custpilandyog-20″]yoga blocks[/easyazon_link] when I practice Revolved half moon pose. I use the blocks as a means of support and as an extension of my arms to help me reach the floor. They’re not essential, but I do find them to be particularly helpful.
- Use ujjayi breathing.
- Begin in Tadasana, holding a block in each hand if you’ve decided to use blocks.
- Take a nice, deep inhale to create length in your spine.
- Exhale and come in to Warrior 3. As you hinge forward at the waist, allow your right leg to lift behind you. Make sure to scissor your inner thighs and keep the muscular energy in the back leg as your grounded leg actively pushes the floor away. If you’re using blocks, make sure to set your blocks on the ground directly underneath or slightly forward of your shoulders.
- Push the floor away with the left leg as you let your left hand move up to your hip. Rotate your pelvis toward your standing leg. Keep pushing the floor away as you work to rotate your pelvis.
- Now, try to rotate your chest open so that your shoulders are stacked on top of each other.
- Soften your upper back and try to let your heart melt forward.
- Make sure that your head is in proper alignment and not jutting forward.
- Extend your left arm. Try to reach toward the ceiling if your spine can rotate enough to allow it. This should make your arms run in a straight line through your body. Whether your right hand is on a block or the fingertips are reaching toward or touching the ground, it should be a straight line of energy through your fingertips.
- Hold and breathe 5-8 breaths. As you hold, remember to “align and refine.” Feel your body make small, necessary adjustments to help you stay in this pose.
- When you are finished, lower your left arm, square off your hips, and place your right foot on the floor beside your left foot.
- Follow steps 2-11 for the other side.
Revolved Half Moon Pose Video
Here is a video for visual learners.
Where do you feel the most work in Revolved half moon pose? Let us know in the comments below.
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