Yoga Practice:
Half Moon Pose
Overview:
Half Moon Pose is a yoga pose that engages the muscles of the standing leg to stabilize the ankle, knee and hip and maintain equilibrium, the abdominal muscles and spinal muscles to support the spine and trunk, and the standing hip as it flexes and abducts.
Instructions:
Mountain Pose, turn to face one side of your mat. Place a block in your right hand, or on the floor about one foot away to your right side.
Rotating from the right hip, turn your foot out to right side 90°.
Spread the arms wide to either side, and lengthen from the heels pressing down to the top of the head reaching up.
Slowly shift body weight to the right until the left leg is free to lift. Maintaining the length and stability of the torso and the long left leg, slowly tilt to the right from your right hip.
As the left leg floats free from the floor, and the pelvis continues to tilt, keep the top hip and the torso rolling open toward the ceiling. Tilt the pelvis only as far as you choose without compressing the right hip. If appropriate, bring the right hand to the block.
To release, rise back up slowly and return the left leg to the floor, the turn the right foot back to parallel in Mountain Pose. Rest and integrate, then switch sides.
Contraindications:
Recent surgery or acute injury to any key muscles or joints.
Chronic or recent injury, pain, or inflammation to any key muscles or joints
Potential Effects:
Strengthens the muscles of the ankle, leg, hip and waist.
Mobilizes the hip joint.
Stretches the hamstrings and inner thigh muscles. · Fosters focus and concentration.
Improves balance.
Essential Principles:
For many students, Half Moon is one of the most challenging balance poses in this practice. It aligns the entire body on a very narrow axis and a very small base of support, then asks the standing hip to stabilize and support most of the body weight in a place of very deep articulation. Taking the gaze away from the ground increases the balance challenge dramatically. The challenge can be engaging, even enjoyable, but also very frustrating. Encourage students to approach the spectrum of sensation gradually, and remind them that wobbling is inevitable—even helpful, as it is a sign that the body is adjusting intuitively to changes in equilibrium. The ground is not the goal; making conscious choices that respect your experience and reflect your values is the goal.
Options:
To alleviate discomfort in the neck and simplify the challenge of balancing, turn the head to the side or down toward the floor.
To simplify the pose and alleviate discomfort in the shoulder, place the top hand on the hip.
To reduce the challenge of balancing and the articulation of the standing hip, place a hand on the back of a chair or the edge of a desk and don’t tilt as far into the posture.
To reduce the challenge of balancing and increase support, place your back against a wall before coming into the posture.
Helpful Hints:
For knee or ankle sensitivity, support with a blanket.
If you are experiencing digestive issues, refrain from extended holds and practice with care.
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement.
Content from NYCDOE YMTP² curricular materials