Halv Måne Posisjon

Revolved Half Moon Pose , or Parivrtta Ardha Chandrasana , is a demanding standing balance position that challenges the core muscles , strengthens the legs and ankles , and increases flexibility in the spine and hips . This position is a rotated variation of the Half Moon Pose, and also helps improve balance and concentration.

Correct Technique

How to perform Revolved Half Moon Pose:

  1. Start in Kriger III (Virabhadrasana III), with the left foot planted on the floor and the right leg lifted parallel to the ground.
  2. Place your right hand on the floor or on a block in front of your left foot, while extending your left arm up towards the ceiling. The right hand should be placed directly under the shoulder.
  3. Rotate your upper body to the left while keeping your gaze straight ahead or towards your upper hand.
  4. Engage your core to maintain balance, keeping both hips square and parallel to the floor.
  5. Hold the position for 3-5 breaths , then slowly lower the leg back to the mat. Repeat on the opposite side.

Common Errors

  • Falling hips: Many people allow their hips to rotate too much in this position. Remember to keep the iliac crest of the standing leg lifted for better balance.
  • Flaring the ribs: Avoid pushing the chest forward. Keep the ribs pulled in to avoid too much bending in the lower back.
  • Loss of balance: To maintain balance, focus your gaze on a point on the floor, or use a yoga block to reduce strain.

Modifications and Variations

  • Beginner-friendly: Place your hand on a block for extra support, or hold the wall for balance as you learn the position.
  • Increased challenge: Try lifting your palm off the block or floor to further challenge your balance.
  • Using a belt: If it is difficult to keep your balance, a yoga belt around the middle can help with stabilization.

Repetitions and Sets

Hold the position for 3-5 deep breaths on each side. Repeat 2-3 times to improve balance and strength.

Breathing techniques

Inhale deeply as you lengthen your body, and exhale as you rotate and deepen the stretch. Keep your breathing steady throughout the position to help with stability.

Visual Tips and Angles

Watch these videos for a deeper understanding of Revolved Half Moon Pose:

The video shows a thorough demonstration of how to perform the Revolved Half Moon with a focus on proper technique and balance.

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