Home Practice Sequence: Parivrtta Ardha Chandrasana
by Nancy Zrymiak
There are some asanas that I practice a lot and some rarely at all. Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) falls into the latter for me. Too wobbly, too challenging, don’t really understand it. Until recently. By using the wall and other props, the actions of the pose (rather than balance) become the focus. The mind and breath can start to relax.
Preparation Poses at the wall:
Trikonasana x 3
Parivrtta Trikonasana, revolve towards and away from the wall x 2 each
Parivrtta Parsvakonasana x 2 or more
Parivrtta Ardha Chandrasana Variations:
A. Upper hand on the wall, lower hand on a brick. Standing leg straight and firm. Explore the brick at different heights. Which height improves the lift of the back leg, allows for the shoulders to roll back, shoulder blades to press in and the neck to be released?
B. Back leg supported on chair back. With increased stability one can stay in the pose longer and focus on the actions of the pose. Back leg extends straight back like an arrow; sides of the torso extend in the opposite direction, toward the head side. Revolve.
C. Add another chair and some bolsters or blankets for full head and neck support. Stability is increased even more. Continue to work on the above actions. Use the hands at the wall to increase rotation of the abdomen, chest and shoulders; press the shoulder blades in to broaden the chest.
Let the mind relax.
Now be here and experience the pose.
Thank you Mr. Iyengar for introducing the use of the props.