ARD-hah chahn-DRAH chah-PAHS-ah-nah
A beautiful and challenging balance that combines the lateral opening of Half Moon with a deep backbend and quad stretch. It improves balance, opens the heart, and builds focus.
From Half Moon Pose, bend your lifted knee and reach back for your foot.
Kick your foot into your hand to open your chest and shoulder.
Keep your standing leg strong and your chest open toward the side.
Ground down through all four corners of your standing foot.
Keep the bottom hand steady on the floor or a block.
Keep your standing leg straight but don't lock the knee.
Rotate your chest open toward the sky as you kick back.
Keep your hips stacked as much as possible.
Strengthens the standing leg, core, and glutes.
Deeply stretches the quadriceps and psoas of the lifted leg.
Opens the chest and shoulders.
Cultivates patience, poise, and unwavering focus.
Promotes a sense of grace and joyful expansion.
Place a block under your bottom hand to bring the floor closer and help you stay stable as you reach for your foot.
Practice with your back against a wall to help with balance and alignment as you move into the backbend.
Stand behind the student and place one hand on their standing hip to ground them and the other on their lifted knee to help them find the backbend.
Make sure they are not putting too much pressure on the standing knee.
Hold your foot and balance on one leg.
Reach for your foot and kick back gently, opening your heart and staying steady on your standing leg.