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Yoga Teacher Training: Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) - Free Online Yoga Video
Revolved Half Moon Pose (Parivrtta Ardha Chandrasana) is a challenging, but ultimately very rewarding pose, which offers many benefits for the entire body. It builds strength in the core; develops greater balance and core stability; increases confidence and posture; and the twisting in the spine and abdomen stimulates the organs and digestive tract.
There is a lot going on in Revolved Half Moon, but with a little bit of practice it's surprisingly easy to master this pose. Just make sure to pay attention to all of the details as you follow along with the free online yoga video below.
Because Parivrtta Ardha Chandrasana is a fairly challenging balance pose, it is important to maintain focus on cultivating an evenness of breath and steadiness of movement as you move in and out of the pose. Also make sure your body is warmed up before attempting this or any yoga postures.
Follow along with the free online yoga video tutorial below as YogaUOnline’s Jasmine Punzalan walks you through this challenging and rewarding yoga sequence.
Strength Benefits of Parivrtta Ardha Chandrasana:
Ankles, Thighs, Buttocks
Abdomen: Oblique, and Transversus Abdominis
Lower Back: Erector Spinae, and Quadratus Lumborum
Lengthening Benefits of Revolved Half Moon:
Muscles in the chest: Pectoralis Major and Minor
Torso: Erector Spinae, and Erector Abdominis
Groin and Hamstrings
What You Need:
2 Yoga Blocks
Getting Set Up: Finding Alignment in Revolved Triangle
First place your blocks: while standing at the top of your mat, place one block on the outside of your right foot, and one about a foot forward and outside of your left foot.
1. Start with your feet hip-width apart. Step your left foot about 3 or 4 feet back - stand with heel to heel alignment. Root down through both feet equally.
2. Spiral the inner thigh of your left leg back to draw the left hip forward - simultaneously pin the right hip back.
3. Place your right hand on your right hip as a reminder to keep your hip pinning back and in; raise your left hand up towards the ceiling.
4. Reach your chest straight forward while continuing to reach out through your left arm; go towards the middle of your mat and find your “midline”.
5. While reaching straight forward with the arm and torso, place your left hand on the block outside of the right foot.
6. Press into your left heel, reach out through the sternum to find any amount more length - from this position of length begin twisting through the spine. Spin the belly open, and spin the ribs back.
Shifting Back: Transitioning Back to Parivrtta Trikonasana
7. On an exhale bring your right hand to your hip. Soften the right leg, and reach the left foot back behind you where it began.
8. Move your left hand to the block just outside of your right foot.Keep pinning the right hip back as your extend the right arm up towards the ceiling.
9. Reach the sternum forward again and twist through the spine.
10. Inhale to stay.
11. On an exhale circle the right arm back behind you and then bring it down towards the ground. Keep opening the left arm up overhead in a big semi-circle to stand.Step or hop the feet together.
Shifting Forward: Moving into Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
12. Keep your chest twisting open, and bring your left hand to the block outside and forward of your left foot.
13. Shift your weight onto your right leg, and raise the left leg to hip height. Keeping the leg lifted is very challenging; reach out actively through the back heel as if you were trying to push your foot through the back wall.
14. Simultaneously reach your chest forward away from your back foot. Press the shoulder blades into the chest and take one more breath here.
Rinse and Repeat
Be sure to repeat all of these steps on the opposite side to maintain balance in the body.
Note on the term “Ekagrata” that Jasmine uses in the video. A definition from yogapedia.com:
Ekagrata is a Sanskrit term meaning "one-pointed" or "single-minded." It is a one-pointed focus and pursuit of one matter, undisturbed concentration and absolute attention. In yoga, it is achieved through consistent practice of meditation or abhyasa. Through ekagrata, the yogi is able to eliminate all distractions from their consciousness. Also in yoga, ekagrata helps one keep the mind calm and grounded.