Ardha Chandrasana – Kneeling

Preparation

Sit in Vajrasana, then come into tabletop position – hands shoulder-distance apart, knees together, feet together. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, bring your left foot directly in between your hands. Angle your back foot slightly inward. Keep the front and back ankles in line with each other, the back knee slightly outside this line. The front knee is in line with the center of your torso for stability. Inhaling, lengthen your spine upward, and join the hands into Namaste Mudra (Prayer Seal). Exhale. Inhaling, raise your arms up over your head (palms still touching), lean back, relaxing the neck backward; look up at a fixed point; push your chest out. Keep hips and shoulders square and facing forward, arching both sides of the back equally. Activate the thigh and glute muscles to protect the lower back and to push the hips forward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, slowly straighten your back to upright position, bring head upright, looking forward. Exhaling, lower your arms, first to Namaste Mudra (Prayer Seal) in front of the chest, then down next to the front foot (one on either side). Inhale. Exhaling, bring your foot back to tabletop position. Sit into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.