Things You'll Need:
- Yoga mat
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Step 1
Stand on the mat with your feet together and your hands resting at your sides.
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Step 2
As you inhale, bring your feet out in an extended stance, positioning them approximately 4' apart.
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Step 3
Raise your arms until they are level with your shoulders and parallel with the floor, making sure to position your hands so your palms face the ground. As you extend your arms to your sides, reach out as far as you can, so your shoulder blades open.
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Step 4
Exhale and rotate your right foot and leg out to the right, engaging your hip in the turn as you swivel your left foot slightly to the right.
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Step 5
Inhale and hold.
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Step 6
On your next exhale, extend your upper body to the right, keeping your legs and arms straight, until your torso is parallel with the floor. Make sure you’re not bending at the waist, but at the hips.
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Step 7
Make sure your right hand is touching the floor just behind the heel of your right foot. If it isn’t, continue to reach your right arm toward the ground, keeping your wrist in line with your shoulder. Bend the left arm at the elbow and bring your left hand to your left hip.
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Step 8
Rotate your torso slightly, lengthening through the sides, so both your chest and your abdominals remain open. Hold for a breath or two.
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Step 9
On your next inhale, bend your right knee and draw your left foot in a few inches closer to your right, keeping it in contact with the floor. Once this foot is in position, reposition your right hand so it is in front of your right foot. Typically, you’ll want your right hand no less than 12" in front of your right foot.
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Step 10
Exhale and press down with your right hand and right foot, straightening your right leg, until both are firmly planted to the floor. As you do this, lift your left leg until it is in line with your torso and somewhat parallel with the floor.
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Step 11
You are now in Ardha Chandrasana, so hold here for a breath or two before moving into its variation.
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Step 12
To move into the variation of Ardha Chandrasana, lift your right hand off the floor, shifting all of your weight to your right leg, and place your palm on your right thigh.
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Step 13
Hold this position for 30 to 60 seconds, breathing evenly and easily, before coming out of the pose by simply reversing the steps described above.
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Step 14
Repeat for the other side of the body, replacing right for left and left for right.
