Yoga ARDHA CHANDRASANA – Standing Half Moon Pose - Preparations

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

Gluteus medius strengthening

Exercise one.

  1. Lie on your right side and bend your hips and knees into a right angle. (A cushion may be placed under your head for added support).
  2. To stabilise the pelvis, contract your lower abdominal muscles.
  3. Raise your left knee above your right knee on your in-breath. (About 25 centimetres). At the same time, contract your gluteus medius muscle.
  4. Hold for about ten seconds, and then slowly lower.

Repeat about eight times on both sides.

Exercise two.

(For strengthening)

  1. Still lying on your right side, keep the right leg bent and stretch out your left leg.
  2. Breath in as you draw in your lower abdominal muscles, then raise your left leg to an angle which feels comfortable.(Up to thirty degrees)Ensure your raised leg remains in line with your body. You should really feel the contraction in your left buttock.
  3. Hold for about ten seconds, and then slowly lower.

Repeat about eight times on both sides.

Exercise three (With two other people)

Hip abductor stretch

  1. Bring yourself into a squat position and place your fingertips on the floor in front of you. Look forwards.
  2. With your hands remaining on the floor, stretch out your right leg to the side. Ensure your knee is straight. Count to ten and return to the squat.

You may wish to use a high kneeling position to begin with if you find the squat a little difficult.

Repeat about four times on both sides.

Exercise four (With two other people)

Lower trapezius stretch

  1. Lie on your front with your arms by your sides with your forehead resting on the mat.
  2. Breath in and raise your right shoulder about three to four centimetres off the ground, keeping the back of your hand on the floor. Adopt normal breath control and hold to a count of ten, then on your out-breath, release gently to the mat.

Repeat about eight times on both sides.