Dandasana and forward bends
stretch not only the back muscles but
also the hamstrings (along the backs of
the thighs), helping relieve tension in
the lower back. They also teach you to
extend through the torso and tip the top
of the pelvis forward so that the back
has a normal range of motion. That’s
important because, as Brown explains,
“there’s a relationship between the
length of a muscle and the strength that
it generates. If a muscle cannot move
along its normal full range of motion,
it can’t generate the optimal power.”
Balance and coordination can’t be
overlooked, because they help you re act
to certain kinds of situations—for ex-
ample, jumping and twisting to catch a
Frisbee—with precision and grace, pre-
venting injury to your low er-back mus-
cles. Ardha Chandrasana (Half Moon
Pose) can help build both these skills by
training the nerves throughout the body
to tell the brain where the body is in
space and time.
Alisa Bauman is a freelance writer and yoga
instructor.
ARDHA CHANDRASANA
(HALF MOON POSE)
Come into Trikonasana, placing your
hand lightly on your shin instead of
the wall. Then, bend your right knee
and place your right hand on the
floor (or on a block) about a foot
from your right foot. With your right
knee still bent, exhale as you lift
your left leg, straighten your right
leg, open the left side of your chest
toward the ceiling, and bring your
left shoulder directly over your
right. Gaze at your left thumb or
straight ahead. Extend strongly
through both legs; draw your tail-
bone gently toward your left heel to
lengthen your lower back. After a
few breaths, step back into Trikona-
sana, return to standing, and repeat
on the other side.
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