Basic Practice 1d

If you are short on time, just review parts 1b and 1c (or even just 1c) prior to doing 1d.

Standing side bend

In standing side bend both the spine and the hip joints are bent to the side. However, for better body awareness (and muscle control) the spine is bent sideways first, then the hips.

Stand with feet hip width, toes and knees pointing straight ahead, knees straight.

  • Reach the right arm up. (Lift the shoulder. Lengthen the right side of the body and arm.)
  • Then bend the lumbar spine and thoracic spine to the left.
  • Then push the hips to the right.
  • Then Reach the left arm to the left.

While holding the pose:

  • Press the thighs outwards to activate the outer thighs. At the same time widen/protract the shoulder blades. Then relax these actions.
  • Next pull the thighs inwards to activate the inner thighs. At the same time retract the shoulder blades. Then relax.
  • Repeat 3 to 5 times.
Standing side bend. One way to enter standing side bend is to first reach one arm up and lengthen that side of the body. Then bend the spine to the opposite side. Then push the hips in the opposite direction. You can then reach to the side with the bottom hand.
Standing side bend.
One way to enter standing side bend is to first reach one arm up and lengthen that side of the body.
Then bend the spine to the opposite side.
Then push the hips in the opposite direction.
You can then reach to the side with the bottom hand.

Half Moon Pose

The goal for this exercise is to slowly place the hand on the floor. Then slowly lift the hand and pause prior to standing up under control.

To get into half moon pose:

  • Turn your left foot out 90 degrees.
  • Stand on your left foot with the right foot lifted.
  • Turn the pelvis to the front.
  • Slowly touch your hand to the floor. For bonus points reach the right leg and right arm upwards towards the ceiling.

Hold for a few breaths then:

  • Press your forefoot into the floor (You may have to shift weight away from your hand)
  • Lift the hand an inch off of the floor. Pause.
  • Slowly stand up.
With the standing foot turned out, shift weight onto that foot. You can pause here and focus on balancing. Then tilt the pelvis in order to touch the bottom hand to the floor. You can then focus on lifting the other leg higher.
With the standing foot turned out, shift weight onto that foot.
You can pause here and focus on balancing.
Then tilt the pelvis in order to touch the bottom hand to the floor.
You can then focus on lifting the other leg higher.
Half moon pose. Prior to lifting the hand make sure your weight is centered over your standing foot. (Notice how my standing leg is vertical) You can also make sure that the foot and ankle are stable. Then try to lift the hand.
Half moon pose.
Prior to lifting the hand make sure your weight is centered over your standing foot. (Notice how my standing leg is vertical) You can also make sure that the foot and ankle are stable.
Then try to lift the hand.

Repeat to the other side.

If you are using a yoga block as a prop for half moon, I'd suggest holding it in the hand as you reach the hand towards the floor. Gradually reduce the height of the block as you get more comfortable with this exercise to the point that you no longer need the block. Another option, if you have trouble touching the floor, is to bend the standing knee.
If you are using a yoga block as a prop for half moon, I’d suggest holding it in the hand as you reach the hand towards the floor. Gradually reduce the height of the block as you get more comfortable with this exercise to the point that you no longer need the block.
Another option, if you have trouble touching the floor, is to bend the standing knee.

Difficulties?

To make lifting the hand easier, practice weight shifting in half moon.

With weight on the right foot and right hand on the floor:

  • Shift weight towards the hand so that the hand presses down more. Pause.
  • Then shift weight away from the hand just enough that the hand feels relaxed. Pause.
  • To lift your hand make sure your forefoot is pressing down. Pause, then put the hand down and repeat the weight shift.
  • Repeat 3 or more times.

So that you stand with grace, keep weight over your foot as you stand up (keep your forefoot pressing down.)

With hand on the floor in half moon pose, first shift weight towards the hand. (Look at the change in angle of my standing leg in the top right picture.) Then shift weight back entirely onto the supporting foot. Then lift the hand. Then put the hand down again and repeat.
With hand on the floor in half moon pose, first shift weight towards the hand.
(Look at the change in angle of my standing leg in the top right picture.)
Then shift weight back entirely onto the supporting foot.
Then lift the hand. Then put the hand down again and repeat.

Repeat on the other side.

This is the end of the preview.