1. Stand in Tadasana. Inhale step or hop the feet wide apart into Utthita Hasta Padasana, turn the entire right legt out and back foot in to Parsva Hasta Padasana, Exhale. Extend the trunk out over the right leg into Utthita Trikonasana.
2. Inhale. Exhale. Bend the right knee and place the right palm a foot forward of the right foot.
3. Inhale. Bring the left foot nearer to the right one.
4. Exhale and raise the left leg from the floor, straightening the right leg.
5. Extend the top hand towards the ceiling. Turn the chest to the ceiling and balance.
6. Exhale bend the front leg and lower the back leg to the floor. Return to Utthita Trikonasana for at least two breaths.
7. Inhale come back to Parsva Hasta Padasana, return to Utthita Hasta Padasana and repeat on the other side.
This posture is beneficial for those who legs are damaged or infected. It tones the lower region of the spine and the nerves connected with the leg muscles. It strengthens the knees. Along with the other standing poses, this pose cures gastric troubles. Ardha Chandrasana is good for back ache and dysmennorhea.
During pregnancy, keep the hand elevated on a block to keep the pelvis broadened which makes breathing easier for the mother and space is created for the fetus.
Those who are overweight, place the fingers on the floor and simultaneously lift the leg or the fingers should be placed on a block.
Those who feel weak and exhausted by the standing poses should practice Utthita Trikonasana and Utthita Parsvakonasana first.
- Those who find it difficult to balance can use the support of the wall.
- During pregnancy, keep the hand elevated on a block to keep the pelvis broadened which makes breathing easier for the mother and space is created for the fetus. Keep the standing leg perpendicular to the floor and lifted leg parallel.
- Extend the toes of the back foot.
- The back of the back leg, back of the trunk and back of the head are all in one line.
- Learn to shift the weight of the body onto one hand and leg.
- Learn to lift one leg and stretch the standing leg simultaneously.
- Press into the feet to lift pelvis off the front leg.
- Widen the pelvis by turning the left pelvic bone up.
- Continue to extend through the lifted leg back into Utthita Trikonasana.
- Shoulder blades into the back to lengthen the chest.
- Press into the feet to keep the knee over the foot.