Continuing the trend of standing balance poses, I am going to dive into one of my favorites, but also a pose that has been the most difficult for me throughout my years of practicing. It is in an incredibly fun pose, and even more so to modify, intensify, add-on to and so forth. Similar to eagle pose, half moon pose focuses very much on leg and ankle strength, bringing even more strength to the core as well. This pose is normally taken during a triangle series (utthita trikonasana) – also one of my faves).
To get into this posture, perform triangle to the right side of the room (in order to get into triangle, from your downward dog, move into warrior 2 with your right foot facing the front of the room, as you straighten your right left, if necessary, you may shorten the distance between your feet. From there begin to tilt your torso over and reach your right hand towards the front of the room until you can’t go any further and tilt straight down, either bringing your right hand to the toe, floor, shin or of course, a block).
Once you are in triangle, inhale and bend your right need, sliding your left foot along the floor. As your left leg moves, bring your right hand forward until it is in a straight line with the left hand which is in the air. It is important here to understand that gaze and breath (as with in any balancing posture) are the most important. For many, especially when you are beginning working with this pose, bring your gaze to the floor and in front of the foot that is grounded. As you become more comfortable with the pose, you can begin to bring it to the side of the room in which your whole body is facing.
Exhale and press your right hand and right heel firmly into the floor. Simultaneously lift the left leg parallel to your mat. Extend the lifted leg and flex the right foot, activating it as much as you can. Activation helps with your balance and strength.
Rotate your upper torso to the left side of the room (in which you are facing) but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip to guide it, and their gaze on the floor.
All of the body’s weight should be on the standing leg. Press the lower hand lightly to the floor, using it to regulate the balance. As you become more comfortable with the pose and your balance, it is possible to work towards bringing the arm up and forward, like you would in dancer’s pose. Make sure that as you continue to activate the floating leg, the leg you are standing on is just as straight and strong.
Once you have completed your desired amount of breaths, lower the raised leg to the floor on an exhale and return to triangle pose. You may either vinyasa between poses, come into a revolved triangle, or simply just complete the pose on the other side.
As always, there are many modifications to this pose. As mentioned before, the use of a block below your hand is always useful. If you are an advanced student, you may begin to move the raised arm towards the raised leg, bringing the two to touch. Once your grip is on the outside of the standing foot, begin to push the foot into the hand, and arch your back, almost as if you are in dancer’s pose facing the side of the room. This is called [ardha chandra] Chapasana.
on and off the mat 