Revolved half-moon pose Parivrtta Ardha Chandrasana
Revolved half-moon pose combines a one-legged standing balance with a deep twist. This is a demanding pose requiring both core strength and a gravity-defying sense of balance, as the upper torso twists counter clockwise, whilst balancing on one foot with opposite arm and leg. When practicing in a sequence, this pose should be preceded by a series of sun salutations and preparatory poses including triangle, revolving triangle, side angle, revolved side angle and tree pose for stability.
To enter the pose, begin from Tadasana or Intense Side stretch pose (Parsvottanasana) with feet shoulder width apart, right foot out and left foot 45 °. Raise the arms out to the side and horizontal. Stabilise the right leg, by pressing the foot down into the mat. Helicopter the arms and revolve the torso to the right. Tip the upper body forward and let the left foot and leg lift off the ground. Place your left hand to the outside of your right foot. Flex the left foot, pointing the toes downward. To complete the pose, extend the right arm vertical, stretching left chest across right leg. Turn your head and gaze towards your fingers tips. To exit the pose, turn the head, gaze and torso to the floor. Lower the right arm, bringing both hands to either side of the right foot. Lower the left leg. Complete a forward bend and lift back to the start pose, Tadasana. Repeat other side.
Visualization CommentsImagine the spine is a corkscrew that can rotate around inside the torso. Keep the chest open and the neck long. Breathe deeply into the abdomen and visualise the lightness and expansiveness of the torso.
Technical CommentsStabilise the standing leg, by spreading the toes and pressing the toe mounds and heel down, lifting up from the foot arch. Rotate the outer leg muscles in towards the bone. To twist, lengthen the spine from head crown to tail bone, then corkscrew the spine, pivoting shoulders and arms in one motion.
- Strengthens legs and hamstrings
- Improves core strength
- Opens shoulders, hips and pelvis
- Improves balance and focus
- Stimulates digestive system and massages internal organs
Watch Out For:
- Dropping hips (flex foot)
- Twisting shoulders (place hand on hip)
- Foot or hamstring injuries
- Sciatica or back injuries
- Place resting hand on block to assist twist
- Place extending hand on hip to open tight shoulders
- Place extended foot onto wall to stabilise hips
- Place hands into prayer
- Place hands in reverse prayer
- Bind arms around standing leg
Yoga Counter Poses
- Forward bend (Padahasthasana)
- Downward facing dog (Adho Mukha Svanasana)