Parivrtta Ardha Chandrasana
Classification: Parivrtta Kriya
Geometry: The standing leg is perpendicular to the floor. The pelvis is level and the lifted leg is parallel to the floor. The torso is revolved towards the standing leg and the arms are stretched straight from the shoulders.
Do Parivrtta Trikonasana. With the hand on the floor/block on the inside of the foot.
Bend the right leg and place the left hand 1.25 feet away from the right foot and step in with the left foot.
Raise the left heel but keep the leg straight. Press the left palm/fingers on the floor; move the trunk towards the head and lift the left leg straight up.
Extend the trunk forward and left leg back towards the foot. The thigh and the knee lift.
Lift and open the chest.
Reach up with the right hand/arm.
Deepen the Pose:
Press the hand into the floor, roll the shoulders away from the ears and take the shoulderblade more into the back. Roll the top outer shoulder back and take that shoulderblade more into the back. Use the hand on the floor and the shoulderblades into the back to revolve the chest/torso more.
Draw the outer hips in towards one another to contract/compact the hips.
Pubic bone lengthens up towards the navel and the navel lengthens towards the sternum. The sternum lengthens towards the chin.
Extend the inner upper thigh up towards the ceiling and draw the leg in towards the center line of the body.
Lengthen the inner heel. Extend through the leg. Reach the leg straight back and lift the leg straight up.
Compact the hips and lengthen from the outer hip to the outer knee to the outer heel. Likewise lengthen from the inner groin to the inner knee out through the inner heel.
Legs as in Tadasana, Virabhadrasana III and Utthita Hasta Padangustasana.
Torso Revolved as in Parivrtta Trikonasana, Parivrtta Parsvakonasana, and Bharadvajasana i & II.
Arms Stretched as in Parivrtta Trikonasana.
Shoulders down away from ears and shoulder blades into the back as in Tadasana, Parivrtta Trikonasana, Parivrtta Parskvakonasana, Bharadvajasana.
These asanas create mobility in the spine by giving a lateral rotational movement, which we call turning and twisting. Parivrtta means revolved, turned round. The hamstrings are not stretched as much as in Parivrtta Trikonasana, but the abdominal organs are more contracted and that aids digestion. The blood circulates well around the abdominal organs and the spinal column, and they are thus rejuvenated. The asana helps to remove waste matter from the colon without strain. ( LOY, YIAPC)
One should perform Ardha Chandrasana before Parivrtta Ardha Chandrasana. This asana can be done with the support of the wall.
Legs are not straight.
Leg not fully lifted.
Pelvis is not level.
Torso not fully revolved.
Arms not stretched straight.
Chest is not lifted.
Shoulders are lifted towards ears.
Shoulder blades not moving into the back.
Top hand is forward or contorted.
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