Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)
Category: Standing Pose, Twist
Parivrtta = revolved. Ardha = half. Chandra = moon.
Organizing the pose
• Come into Tadasana (Mountain Pose).
• Inhale and hop the feet apart to Utthita Hasta Padasana (Extended Hands and Feet Pose).
• Exhale and turn the right leg out, coming into Parshva Hasta Padasana (Side Hands and Feet Pose) but turning the back foot in more than you did for Utthita Trikonasana (Extended Triangle Pose).
• Inhale again and turn the whole trunk so that it faces the same direction as the out-turned leg. Raise the left arm.
• Exhale and hinge forward from the top of the thighs.
• Either revolve the whole of the trunk to the right to bring the left hand down into Parivrtta Trikonasana, or proceed directly to the next step.
• Shift the weight forward into the front leg and place the left hand on the floor under the left shoulder.
• Exhale and straighten both legs,
• Without dropping the left leg, turn the trunk to the right.
• Reach the right arm up towards the ceiling
• Turn the head to look up.
• Hold the position for several breaths.
• Inhale, press down through the feet and sweep the left arm out and up to come back to Parshva Hasta Padasana (Side Hands and Feet Pose).
• Repeat on the other side.
- • Spread the toes and ground through both feet.
• Connect the pubic bone to the standing leg, turning the lower abdomen out of the twist, while you turn the navel and chest into the twist.
• Lift the ribs of the trailing side of the body (left side when twisting to the right, right side when twisting to the left) straight up toward the ceiling and move them towards the head.
• Lift the raised shoulder and the raised leg evenly.
• Bring the space between the shoulder blades in line with the sacrum.
• Broaden the shoulders and move the base of the neck (C7 vertebra) deeper into the body.
• Turn the collarbone of the lower arm down the body and the collarbone of the raised arm up towards the head.