Ardha Chandrasana-The Half Moon Pose
"First, point one foot forward, while having a gap of at least two feet in between the leading and back foot. Then, align your feet so that the toes are perpendicular to each other, while maintaining the distance between the feet. (This should open the hip more). Bend the leg in front so that you can place your hands in front of you for support. Have the hand on the same leg preforming as the base stabilize your body balance by placing is on the ground. Then bend the back leg toward your body. While this is happening, extend the front leg so that you are in a one legged Tadasana, while keeping the body perpendicular to the foot. After this is completed, extend the back leg, heel reaching away from you. (Feet should be parallel to the ground at this point). Now, once this is completed, rotate your hips so that they are perpendicular to the ground instead of having your chest parallel to the ground. (Should feel hips opening up). After a while, and you know that you have balance over your body, check hips for maximum rotation, then raise the other arm up straight toward the sky. Once this is completed hold for five breathes and repeat process (switch the legs to experience it on both sides of the body). "(http://www.yogacards.com/yoga-postures-2/half-moon-pose.html)
The benefits and effects of this Asana is the balance and distribution of core muscles. Rotation of the leg muscles to open up the hips to open up the heart center for full effect. And also to tone and strengthen the shoulder muscles as well as the capability to balance well.
During this Asana, I was able to maintain and find peace in nature through a balanced core, and also with the frame of mind of no movement. In a position as difficult as this, it was very hard to maintain balance throughout the core and muscular efforts, but after seeing past all the hard work, I was able to feel relaxed and concentrate on things around me. I was able to stad strong like a tree, while being flexible to feel the air around me.
Resources:
http://www.yogacards.com/yoga-postures-2/half-moon-pose.html
http://www.yoga.com/ydc/enlighten/enlighten_document.asp?ID=374§ion=9&cat=0
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http://www.youtube.com/watch?v=2jSotUeV0WI
Ardha Chandrasana
