ARDHA CHANDRASANA

To perform this posture, one would first come into Tadasana on one's mat. Then one would have to go into Utthita Trikonasana, extended triangle pose on the right side. In extended triangle pose, one would jump their legs four feet apart and turn one's right foot outward 90˚. Then one would bend over trying to touch one's right ankle, and finally placing one's left hand on their left hip. Place your right hand on the floor and try to straighten one's right leg, and lifting one's left leg up parallel or a little above parallel to the floor. Be careful to not hyper-extend the knee when straightening it and keep the knee over the second toe. Then rotate one's torso and hips to the left, opening the one's hearts center. If one is steady, one can take their left hand upward and turn their head to look at one's left hand. Be sure that the weight of one's body is mostly on one's standing foot and not on one's right hand. After one is in the posture for a few breaths, exhale and bring one's left leg down slowly, and then coming into Tadasana. One would then repeat these steps on the left leg.

Ardha Chandrasana stretches one's hips, hamstrings, calf muscles, thighs, and groin. Other muscles that are involved in this asana are one's spine, shoulders, buttox, and ankles. The leg and arm muscles are mainly used for balance and support. One's spine is also being worked because through this posture one is trying to lengthen the spine and extend even longer through the lifted leg.