ARE-dah chan-DRAHS-ah-nah
A radiant lateral balance that expands the body in four directions, mimicking the luminous reach of the moon. It challenges equilibrium while demanding core integration and hip openness.
Stack the top hip directly over the bottom hip.
Extend the top arm toward the sky, opening the chest.
Flex the floating foot strongly as if pressing against a wall.
Root into the four corners of the standing foot.
Position the standing hand directly under the shoulder (or on a block).
Keep the standing knee tracking over the second toe.
Engage the floating leg's quadriceps to maintain a straight line from crown to heel.
Strengthens the ankles, knees, and standing leg
Stretches the hamstrings, groins, and chest
Enhances coordination and psychological poise under pressure
Place the block 6-12 inches in front of and slightly outside the standing pinky toe to stabilize the lower hand.
Perform with the back against a wall to master the lateral stacking of the hips and shoulders.
Stand behind the student. Place one hand on the standing hip and the other on the lifted hip, guiding the pelvis into a vertical plane.
Avoid pulling the lifted hip back too far if the standing knee is unstable.
Gently place a hand on the student's top shoulder to encourage the chest to rotate open toward the side wall.
Ensure the student has a solid foundation before adding rotational pressure.
Lift your back leg.
Extend your lifted leg strongly from your heel to engage the back of your body.
Don't fall.
Ground through the ball of your standing big toe to find your balance.