R.E.M. : "Man On The Moon"

Parivrtta Ardha Chandrasana (Revolving Half Moon Pose)

This standing balance posture requires balance and strength.  Suitable build-up poses are Vrksasana (Tree Pose), Urdhva Prasarita Eka Padasana (Standing Splits) and Trikonasana (Triangle Pose).  You can start from the latter pose to come into Ardha Chandrasana.  Turn the back foot outwards and open the hip.  Bend the standing leg slightly and place the hand down on the mat in front of you.  Place it forward and diagonally out for the easy version, or straight in front of the foot for a more challenging version.

Open the raised hip by rotating it and try to vertically align the hips.  You need a flexible groin and hamstrings to get the vertical alignment of the hips.  Gaze at the top hand.

Tips for Beginners

Lean forward over the hand so that a security is felt before lifting the leg that is behind you. There will be instability if the leg is lifted before the hand is placed on the floor.

It is easier to rotate the hip and remain balanced if the hand is taken diagonally out instead of directly in front of the foot.  It’s also easier to keep the gaze on the big toe on the standing foot, in stead of looking up.

Having the finger tips on the mat instead of the palm will allow better energy to flow through the fingers.  The fingers will strengthen and the lowest side of the body can lengthen more.

If the legs are not flexible, then you can use a block or bend the knee of the leg that is down.

Physical Benefits

Hip abductors are strengthened (the gluteus medius and gluteus minimus) and the leg adductors are stretched.  Some of these are the pectineus, adductor brevis and adductor longus, the gracilis and adductor magnus. The hamstring muscles are stretched as well.  Finally, the arms are extended away from the body causing shoulder and arm muscles to become toned.

Mental Benefits

Centering.