2019-02-01_Australian_Yoga_Journal

54

february/march 2019

yogajournal.com.au

Steady your balance and stay open to possibilities as you

move step by step into Ardha Chandra Chapasana.

STAY SAFE

Ardha Chandra Chapasana can cause tension

in your hamstrings, especially near the muscle

attachments at your sitting bones or back of your

knee. If your hamstrings feel tight, bring the floor

to you by placing a block under your front hand.

A cramping sensation in your standing buttock

is also common with this pose. If this happens,

draw your buttock under and rotate your leg

outward, which may help clear the cramp.

Ardha = Half · Chandra = Moon · Chapa = Bow · Asana = Pose

Half Moon (Sugarcane) Bow Pose

Supta Padangusthasana

Benefit

Opens your hamstrings, hip flexors, and chest; evokes a

sense of freedom, and may inspire you to stand up for

your beliefs

Instruction

1 Come back into Parsvakonasana (Extended Side

Angle Pose) on the left side. Place your right hand on

your right hip, and look down to the floor. Inhale

deeply; step your right foot forward (about 10 cm) and

walk your left hand diagonally out to the left of your

front foot (about 25 cm).

2 Spring off your right foot while grounding your left

foot into the floor for balance. Lift your right leg behind

you on a diagonal into Ardha Chandrasana (Half Moon

Pose). Be sure your right leg is in line with your torso

so you don’t overwork your outer hip or inner thigh

muscles. Keep your standing leg engaged by lifting the

muscles above your kneecap. Bring your right arm up

vertically, and slowly take your gaze to your top hand.

If you feel cramping in your standing leg, draw your left

buttock under to elongate your glute muscle.

3 Once you feel steady, bring your right knee toward

your chest so you can grab the top of your right foot

with your right hand.

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YOGAPEDIA

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