Revolved Half Moon(Parivrtta Ardha Chandrasana)
• Strengthens the legs
• Relieves pain in the lower back
• Tones the abdominal area and increases blood supply to the abdominal organs
• Strengthens the hips
• Improves balance
HOW TO PERFORM
• Stand in Tadasana.
• Inhale, bring the hands to the chest and jump or step the feet 3-to-4 feet apart.
• Turn the left leg in and rotate the whole of the right leg out.
• Check that the heels are in line.
• Lift the trunk up towards the ceiling; descend the trapezius muscles down the back towards the buttocks.
• Exhale and go into Parivrtta Trikonasana with the left hand beside the outer edge of the right foot, the right arm stretched up. (Beginners can use the block under the left hand)
• Grip the hips in towards each other and take top shoulder back to open the chest.
• Bend the right knee and step the back leg in.
• Place the left hand about 1ft forward in front of you in line with the big toe side of the foot.
• Raise the back leg up and then slowly straighten the standing leg.
• Stretch the right arm up, turn the head and look up.
• Balance for 20 to 30 seconds.
• Exhale, bend the right leg and take the left leg back down, back into Parivrtta Trikonasana.
• Inhale come up and turn to the front. Repeat the pose on the other side.
• Avoid this pose during menstruation and pregnancy.
• Care needs to be taken for students with back / spine problems.