Revolved half moon (hold)

Parivrtta Ardha Chandrasana

Yogahardtimedno equipment

Balancing on the straight right leg with the left hand on the floor ahead of the right foot and the left leg raised straight back at hip height, the torso rotates to the right so the chest faces the side, the right arm reaches straight up in line with the left arm and the gaze goes to the top hand.

How to do it

1. Start standing on the straight right leg, folded forward with the torso parallel to the floor: left fingertips (or palm) on the floor directly under the left shoulder, about 30 cm in front of the right foot; right hand on the right hip.
2. The left leg is lifted straight back to hip height, in one line with the torso; left foot flexed, toes pointing down; both hip points level and facing the floor.
3. Press the left hand into the floor and, keeping the hips level, rotate the ribs and chest to the right.
4. Extend the right arm straight up to the ceiling so both arms form one vertical line and the right shoulder stacks above the left.
5. Standing knee straight but not locked, lifted leg strong and reaching back through the heel; gaze up at the right hand (or down at the floor if the neck is sensitive). Hold, then switch sides.

Muscles worked

quadricipiti, polpacci, lombari, deltoidi, glutei, femorali, obliqui