Yoga half moon pose is a very challenging yoga pose.
It not only requires core strength and hip flexibility, but also challenges your coordination and sense of balance.
For beginners, this posture may be an advanced posture in practice.
For more advanced practitioners, this is a detailed explanation of the practice posture, starting with Warrior 2.
Move the center of gravity to the right foot and support the ground with the palm of the right hand.
At the same time, move the left foot forward to approach the right foot.
Exhale, with your left hand on your hips, extend your body to the right, lift your left leg off the ground, and make your left foot parallel to the floor and your right leg perpendicular to the ground.
Stretch your right arm up in line with your shoulder, point your fingertips at the ceiling, turn your head up, look at your fingertips, and fix your line of sight at a point (called drishti).
This will help you maintain balance.
To exit the position, bend your standing legs and step your back foot on the ground.
Back to Warrior 2.
What is your body doing in semilunar pose? In semilunar pose, the spine is neutral and the chest rotates slightly to the side.
If the head is up, the neck will also rotate.
In the upper body, keep the forearms neutral, abduct the shoulders and rotate outward.
For the lower body, we have to look at standing legs and raising legs respectively.
The joints of the standing leg are active.
Hip flexion and abduction, while knee natural extension.
Ankle dorsiflexion.
In the raised leg, the hip is extended and retracted, and the knee is naturally extended.
The ankle is in dorsiflexion.
Which muscles are involved in exercise? In posture, the spinal extensor and flexor muscles alternate between concentric and eccentric contractions to maintain the alignment of the spine.
In order to rotate the head towards the ceiling, the muscles in the neck and the back of the head also need to contract concentrically.
The muscles of the spine facing downward must contract eccentrically to resist the gravity generated by lateral bending.
In standing legs, the gluteus medius and gluteus minimus affect the abduction of the hip joint.
In the raised leg, the hamstrings and hip muscles contract concentrically to extend the hips.
What should you pay attention to in the half moon ceremony? Avoid chest rotation to the floor: This usually happens when you try to touch the ground.
To overcome this problem, please put a yoga brick under your front hand to increase the height.
This will make it easier for you to open your chest up.
Avoid knee locking: knee locking not only bears the risk of injury, but also reduces the flexibility of the hip joint.
You will not be able to keep your pelvis open.
Avoid over tightening your neck: if you have any problems with your neck, turn your head to the floor or front instead of looking up at the sky.
Posture change beginners can practice with AIDS 1 Use yoga bricks.
If it is difficult for you to touch your hand to the ground, please use yoga bricks.
In practice, adjust the height of the Yoga brick, that is, from the highest place, with the increase of balance and stability, slowly reduce the height.
2.
Lean against the wall.
If it’s difficult to keep balance with one foot, try practicing near the wall.
Support the raised foot on the wall.
This helps keep your legs parallel to the floor.
3.
Partner assistance you can use your partner as a wall and support your partner’s body with your hips.
At the same time, you can support your lower hip with your hand without pulling it up.
This allows your chest to rotate steadily upward.
How to increase the intensity to challenge yourself in the half moon pose, please keep the posture as long as possible – up to 30 seconds.
1.
Lift the lower hand.
Once you feel stable in the half moon pose, you can gradually reduce the weight of your lower hand until the middle finger tip touches the ground.
Or hover your hand over the ground.
2.
Look up at the sky.
If you feel stable, you can straighten your upper arm so that it is perpendicular to the ground.
If you can keep your balance, rotate your head slowly to keep your eyes up.
3.
Advanced variant Ardha Chandra chapasana is a semilunar advanced variant.
Bend the raised leg and move the heel towards the hip.
Extend your upper hand back and buckle your ankle.
Push your feet into your hands to form a soft back bend.
Benefits of half moon pose this pose is an excellent position to improve your balance, concentration and core stability.
It also strengthens the whole body, especially the thighs, ankles and feet.
This position can also help you open your chest and shoulders.
Because it enhances the sense of balance, it can reduce stress and help you clear your mind…
