Ardha Chandrasana (Half Moon Pose)

{"loading":false,"asana_post":{"id":"clgdkz24x9m470bixhepqjeei","title":"Ardha Chandrasana (Half Moon Pose)","whatIsTitle":"What is Ardha Chandrasana (Half Moon Pose)?","whatIsBody":{"text":"\\n\\nArdha Chandrasana is also known as Half Moon Pose. This modern intermediated Hatha yoga pose is the perfect way to energize your spine, legs, and ankles. \\nYou’ll start by balancing on a single leg in Tree pose, half-bending your upper body forward, extending your lifted leg backward, and making a T shape with your arms. Finally, you’ll hold the pose and maintain your body in a side stretch while gazing at the ceiling. \\nThis pose is perfect for strengthening your core and improving flexibility in your legs and spine. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/WoaXkOVYRsKPMjf3Qch9\" alt=\"Ardha Chandrasana (Half Moon Pose)\" title=\"Ardha Chandrasana (Half Moon Pose)\" width=\"600\" height=\"350\"><p>Ardha Chandrasana is also known as Half Moon Pose. This modern intermediated Hatha yoga pose is the perfect way to energize your spine, legs, and ankles.&nbsp;</p><p>You’ll start by balancing on a single leg in Tree pose, half-bending your upper body forward, extending your lifted leg backward, and making a T shape with your arms. Finally, you’ll hold the pose and maintain your body in a side stretch while gazing at the ceiling.&nbsp;</p><p>This pose is perfect for strengthening your core and improving flexibility in your legs and spine.&nbsp;</p>"},"overview":{"text":"The word Ardha Chandrasana comes from the Sanskrit language where \\n‘Ardha’\\n means half, \\n‘Chandra’\\n means moon, and ‘Asana’ means pose or posture. \\nThis yoga posture shape was not directly mentioned in any old Hatha yoga texts, but some other yoga poses variations were named Ardha Chandrasana in the yoga books like - \\nSritattvanidhi\\n and First Steps to Higher Yoga. \\nIt was B.K.S Iyeanger who described the modern usage of Half Moon Pose in his 1966 book Light on Yoga. \\nIn Hindu mythology, \\n‘Chandra’ \\nis a demigod and the king of \\n‘Chandralok’ \\n(moon land) who got married to the daughters of \\n‘Daksha’ \\n(the first human) and was related to Lord Shiva as a brother in Law. \\nLord Chandra is also known to have helped Lord Shiva calm himself and cool down after he consumed poison from the ‘\\nSumdra Manthan\\n’ churning of the ocean. Half Moon pose in Hatha yoga represents serenity, wisdom, patience, and balance. \\nAlso, in Hindu mythology, the moon phases are closely associated with feminine energy and menstruation. According to Ayurveda a woman’s menstruation cycle in sync with lunar rhythms is a symbol of a healthy cycle. \\nSanskrit Name:\\n अर्धचन्द्रासन              \\nPronunciation: \\nur-dhuh CHUN-draa-suh-nuh\\nPose Type:\\n Standing Balance         \\nAlso known as: \\nHalf-Moon Pose\\nStrengthens:\\n Spine, Hamstrings, Knees, Core, and Glutes \\nStretches: \\nSpine, Shoulders, Hamstrings, Throat, Calfs, and Glutes\\n\\nHealth Benefits of Ardha Chandrasana\\nLengthens the spine.\\nImproves body posture. \\nIncreases legs and core strength. \\nEnhances flexibility in the hamstrings. \\nReduces tension, stress, and anxiety.\\nIncreases mind and muscle coordination. \\nStrengthens the musculoskeletal system.\\nIncreases focus and balance in the body. \\nStretches the pelvis and activates tight glutes. \\nActivates the Sacral and Root Chakras. \\nImproves blood circulation in the legs, back, and ankles.\\n\\nWhen to Avoid Performing Ardha Chandrasana\\nAvoid if you are pregnancy.\\nAvoid if you are menstruating.\\nAvoid if you have chronic back pain. \\nAvoid if you have inflammatory knee arthritis. \\nAvoid if you have any recent injury or surgery.\\nAvoid if it’s challenging to move in coordination with your breath.\\n","html":"<p>The word Ardha Chandrasana comes from the Sanskrit language where <em>‘Ardha’</em> means half, <em>‘Chandra’</em> means moon, and ‘Asana’ means pose or posture. </p><p>This yoga posture shape was not directly mentioned in any old Hatha yoga texts, but some other yoga poses variations were named Ardha Chandrasana in the yoga books like - <em>Sritattvanidhi</em> and First Steps to Higher Yoga. </p><p>It was B.K.S Iyeanger who described the modern usage of Half Moon Pose in his 1966 book Light on Yoga. </p><p>In Hindu mythology, <em>‘Chandra’ </em>is a demigod and the king of <em>‘Chandralok’ </em>(moon land) who got married to the daughters of <em>‘Daksha’ </em>(the first human) and was related to Lord Shiva as a brother in Law. </p><p>Lord Chandra is also known to have helped Lord Shiva calm himself and cool down after he consumed poison from the ‘<em>Sumdra Manthan</em>’ churning of the ocean. Half Moon pose in Hatha yoga represents serenity, wisdom, patience, and balance. </p><p>Also, in Hindu mythology, the moon phases are closely associated with feminine energy and menstruation. According to Ayurveda a woman’s menstruation cycle in sync with lunar rhythms is a symbol of a healthy cycle. </p><p><strong>Sanskrit Name:</strong> अर्धचन्द्रासन              <strong>Pronunciation: </strong><em>ur-dhuh CHUN-draa-suh-nuh</em></p><p><strong>Pose Type:</strong> Standing Balance         <strong>Also known as: </strong>Half-Moon Pose</p><p><strong>Strengthens:</strong> Spine, Hamstrings, Knees, Core, and Glutes </p><p><strong>Stretches: </strong>Spine, Shoulders, Hamstrings, Throat, Calfs, and Glutes</p><p></p><h2><strong>Health Benefits of Ardha Chandrasana</strong></h2><ul><li><div><p>Lengthens the spine.</p></div></li><li><div><p>Improves body posture. </p></div></li><li><div><p>Increases legs and core strength. </p></div></li><li><div><p>Enhances flexibility in the hamstrings. </p></div></li><li><div><p>Reduces tension, stress, and anxiety.</p></div></li><li><div><p>Increases mind and muscle coordination. </p></div></li><li><div><p>Strengthens the musculoskeletal system.</p></div></li><li><div><p>Increases focus and balance in the body. </p></div></li><li><div><p>Stretches the pelvis and activates tight glutes. </p></div></li><li><div><p>Activates the Sacral and Root Chakras. </p></div></li><li><div><p>Improves blood circulation in the legs, back, and ankles.</p></div></li></ul><p></p><h2><strong>When to Avoid Performing Ardha Chandrasana</strong></h2><ul><li><div><p>Avoid if you are pregnancy.</p></div></li><li><div><p>Avoid if you are menstruating.</p></div></li><li><div><p>Avoid if you have chronic back pain. </p></div></li><li><div><p>Avoid if you have inflammatory knee arthritis. </p></div></li><li><div><p>Avoid if you have any recent injury or surgery.</p></div></li><li><div><p>Avoid if it’s challenging to move in coordination with your breath.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Ardha Chandrasana (Half Moon Pose)","howToDoBody":{"text":"Some people find that performing the Half Moon pose is easy, while others find it challenging. \\nTo help make this practice easier to everyone, we've broken down the main practice into four essential parts.\\n\\nPart 1 - Preparatory Poses for Ardha Chandrasana\\nBefore getting into Half Moon pose, it's a wise choice to activate your inner thighs, hamstrings, ankles, obliques, and core muscles. Here's how:\\n1. Utthita Trikonasana (Extended Triangle Pose): \\nStep your right foot to 90 degrees while keeping at least a four feet long-distance gap between both feet. Keep your left foot angled at 45 degrees in the same direction as your right foot. \\n\\nInhale and bend from your right hip joint over your right leg. Hold your right big toe with your fingers and extend your left arm straight toward the ceiling. \\nHold this pose on each side for 5 minutes. Feel your chest muscles, back, and ankles activate, and keep your gaze toward your extended top arm. \\n\\n2. Parsvottanasana (Intense Side Stretch Pose): \\nStart by stepping wide open to the side, the same as you did for Triangle pose. Inhale and internally rotate your shoulder to bring both arms behind to form a reverse namaste formation. \\nOnce you feel comfortable with your arms at your back, inhale and start to bend your torso onto your extended leg forward. \\n\\nExhale, rest your head on your leg and feel your obliques, shoulders, tailbone, glutes, and hamstrings activating. Repeat the same on the other side. \\n\\nPart 2: Step-by-Step Instructions to Perform Ardha Chandrasana\\nThe following are steps to practice the Half Moon pose: \\nStep 1- \\nStart from Parsvakonasana or Extended Side Angle position. Take 4 to 5 breaths here. \\nStep 2-\\n Next, move one of your hands back in alignment with your leg extended behind. At the same time, reach your other hand forward, touching the tip of your finger on the mat.  \\nStep 3-\\n Inhale deeply and prepare to balance, exhale, and rise onto your front leg.\\nStep 4-\\n Your back leg should be lifted up, and your foot should flex sideways in alignment with the side of your mat. \\nStep 5-\\n Now, root down your balancing foot on the mat, engage your core and quads, and straighten your foundational leg until you feel a good stretch in your hamstrings and glutes. \\nStep 6-\\n Ensure that your arm is still aligned with your raised leg behind you and that your fingertips touching the mat are aligned with your shoulder. Hold this position for a few breaths. \\nStep 7- \\nGaze down, inhale, and reach your top arm up toward the sky in line with your straight arm on the ground (Creating a sideways “T” shape with your arms). \\nStep 8- \\nIf you feel strong while balancing in this pose, then challenge yourself by shifting your gaze from the mat to your raised arm fingertips on the side. \\nStep 9- \\nKeep inhaling and exhaling while holding Half Moon balance pose. Release by returning to Parsvakonasana and then relax in Uttanasana. \\nBreath Awareness: \\nInhale:\\n While engaging your leg and core muscles, right before getting into the pose. \\nExhale: \\nAs you raise your extended leg behind. \\nInhale and Exhale:\\n While holding the pose on one leg. \\nPerformance Duration for Beginners:\\n Hold Ardha Chandrasana for 15 to 30 seconds on each side.\\nPerformance Duration for Advanced: \\nHold Ardha Chandrasana for 30-90 seconds on each side\n\\n\\nPart 3: Things to Keep in Mind\\nFor a safe and seamless execution of the Half Moon pose, follow these posture cues: \\nDo not round your spine -\\n Hunching with your spine in Half Moon pose will cause you to trip over and fall. Make sure your spine is lengthened forward, your gaze is focused for the first few seconds on the tip of your fingers, and then you gently shift your eyes to your raised fingers above you. \\nKeep your leg and hips in line - \\nAs you raise your extended leg up into the air, observe how it aligns with your glutes in a mirror. If your leg is raised above the level of your glute muscle, it means you are overextending and can lead to a lower back ache post-practice. So, keep your raised leg aligned straight with your glute muscle for best results. \\n\\nPart 4: Relaxing Poses After Ardha Chandrasana\\n\nThe following are a few postures to calm any residual tension in your back legs, core, and spine: \\n1. Uttanasana (Standing Forward Bend) - \\nStart from Mountain pose with the inner edges of your feet together. Place both hands on your waist and move your feet slightly hip-width apart. Inhale, roll your shoulders back and down and start to bend forward. \\n\\nKeep your glutes and core engaged as you bend forward. Once you bend forward entirely, avoid overstretching your hamstrings while you rest your face against your knees. \\nHold this for 5 to 10 deep breaths until your legs, shoulders, and spine feel loose and comfortable. \\n\\n2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)-\\n \\nRemove any leftover tension from your inner thighs, neck, spine, and ankles with this Extended Wide-Leg Forward Bend. \\nStand in a wide-legged stance with your hands on your waist and toes parallel to each other. Inhale and stretch your spine backward by gently bending your neck at the back. You’ll start to feel your chest and back muscles opening. \\n\\nNow, exhale as you bend forward and bring your chest parallel to the ground. Once you reach the ground, place your hands between your legs and relax your neck completely by gazing through your legs. \\nHold this position for 5 to 10 deep breaths. ","html":"<p>Some people find that performing the Half Moon pose is easy, while others find it challenging.&nbsp;</p><p>To help make this practice easier to everyone, we've broken down the main practice into four essential parts.</p><p></p><h3><strong>Part 1 - Preparatory Poses for Ardha Chandrasana</strong></h3><p>Before getting into Half Moon pose, it's a wise choice to activate your inner thighs, hamstrings, ankles, obliques, and core muscles. Here's how:</p><p><strong>1. Utthita Trikonasana (Extended Triangle Pose):&nbsp;</strong>Step your right foot to 90 degrees while keeping at least a four feet long-distance gap between both feet. Keep your left foot angled at 45 degrees in the same direction as your right foot.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5154,height:3436/BuFwgWb1TxeQEWE5g9OV\" alt=\"Utthita Trikonasana (Extended Triangle Pose)\" title=\"Utthita Trikonasana (Extended Triangle Pose)\" width=\"600\" height=\"350\"><p>Inhale and bend from your right hip joint over&nbsp;your right leg. Hold&nbsp;your right big toe with your fingers and extend your left arm straight toward the ceiling.&nbsp;</p><p>Hold this pose on each side for 5 minutes. Feel your chest muscles, back, and ankles activate, and keep your gaze toward&nbsp;your extended top arm.&nbsp;</p><p></p><p><strong>2. Parsvottanasana (Intense Side Stretch Pose):&nbsp;</strong>Start by stepping wide open to the side, the same as you did for Triangle pose. Inhale and internally rotate your shoulder to bring both arms behind to form a reverse namaste formation.&nbsp;</p><p>Once you feel comfortable with your arms at&nbsp;your back, inhale and start to bend your torso onto&nbsp;your extended leg forward.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1080,height:720/hGld0SXLRsirG20ZWJLT\" alt=\"Parsvottanasana (Intense Side Stretch Pose)\" title=\"Parsvottanasana (Intense Side Stretch Pose)\" width=\"600\" height=\"350\"><p>Exhale, rest your head on&nbsp;your leg and feel your obliques, shoulders, tailbone, glutes, and hamstrings activating. Repeat the same on the other side.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform Ardha Chandrasana</strong></h3><p>The following are steps to practice the Half Moon pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Start from Parsvakonasana or Extended Side Angle position. Take 4 to 5 breaths here.&nbsp;</p><p><strong>Step 2-</strong> Next, move one of your hands back in alignment with your leg extended behind. At the same time, reach your other hand forward, touching the tip of your finger on the mat.&nbsp;&nbsp;</p><p><strong>Step 3-</strong> Inhale deeply and prepare to balance, exhale, and rise onto your front leg.</p><p><strong>Step 4-</strong> Your back leg should be lifted up, and your foot should flex sideways in alignment with the side of your mat.&nbsp;</p><p><strong>Step 5-</strong> Now, root down your balancing foot on the mat, engage your core and quads, and straighten your foundational leg until you feel a good stretch in your hamstrings and glutes.&nbsp;</p><p><strong>Step 6-</strong> Ensure that your arm is still aligned with your raised leg behind you and that your fingertips touching the mat are aligned with your shoulder. Hold this position for a few breaths.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Gaze down, inhale, and reach your top arm up toward the sky in line with your straight arm on the ground (Creating a sideways “T” shape with your arms).&nbsp;</p><p><strong>Step 8-&nbsp;</strong>If you feel strong while balancing in this pose, then challenge yourself by shifting your gaze from the mat to your raised arm fingertips on the side.&nbsp;</p><p><strong>Step 9-&nbsp;</strong>Keep inhaling and exhaling while holding Half Moon balance pose. Release by returning to Parsvakonasana and then relax in Uttanasana.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale:</strong> While engaging&nbsp;your leg and core muscles, right before getting into the pose.&nbsp;</p></div></li><li><div><p><strong>Exhale:&nbsp;</strong>As you raise your extended leg behind.&nbsp;</p></div></li><li><div><p><strong>Inhale and Exhale:</strong> While holding the pose on one leg.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Ardha Chandrasana for 15 to 30 seconds on each side.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Ardha Chandrasana for 30-90 seconds on each side<br></p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>For a safe and seamless execution of the Half Moon pose, follow these posture cues:&nbsp;</p><ul><li><div><p><strong>Do not round&nbsp;your spine -</strong> Hunching with your spine in Half Moon pose will cause you to trip over and fall. Make sure your spine is lengthened forward,&nbsp;your gaze is focused for the first few seconds on the tip of your fingers, and then you gently shift your eyes to&nbsp;your raised fingers above you.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Keep your leg and hips in line -&nbsp;</strong>As you raise your extended leg up into the air, observe how it aligns with your glutes in a mirror. If your leg is raised above the level of your glute muscle, it means you are overextending and can lead to a lower back ache post-practice. So, keep your raised leg aligned straight with your glute muscle for best results.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Ardha Chandrasana</strong></h3><p><br>The following are a few postures to calm any residual tension in your back legs, core, and spine:&nbsp;</p><p><strong>1. Uttanasana (Standing Forward Bend) -&nbsp;</strong></p><p>Start from Mountain pose with the inner edges of your feet together. Place both hands on your waist and move your feet slightly hip-width apart. Inhale, roll your shoulders back and down and start to bend forward.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:600/I9eSKHeuSaadKzVRrYgB\" alt=\"Uttanasana (Standing Forward Bend)\" title=\"Uttanasana (Standing Forward Bend)\" width=\"600\" height=\"350\"><p>Keep your glutes and core engaged as you bend forward. Once you bend forward entirely, avoid overstretching your hamstrings while you rest your face against&nbsp;your knees.&nbsp;</p><p>Hold this for 5 to 10 deep breaths until your legs, shoulders, and spine feel loose and comfortable.&nbsp;</p><p></p><p><strong>2. Prasarita Padottanasana (Wide-Legged Standing Forward Bend)-</strong></p><p><strong>&nbsp;</strong>Remove any leftover tension from your inner thighs, neck, spine, and ankles with this Extended Wide-Leg Forward Bend.&nbsp;</p><p>Stand in a wide-legged stance with your hands on your waist and toes parallel to each other. Inhale and stretch your spine backward by gently bending your neck at the back. You’ll start to feel&nbsp;your chest and back muscles opening.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1120,height:747/yEGcjUCT0CIeDLDhk8ct\" alt=\"Prasarita Padottanasana (Wide-Legged Standing Forward Bend) \" title=\"Prasarita Padottanasana (Wide-Legged Standing Forward Bend) \" width=\"600\" height=\"350\"><p>Now, exhale as you bend forward and bring your chest parallel to the ground. Once you reach the ground, place your hands between&nbsp;your legs and relax&nbsp;your neck completely by gazing through your legs.&nbsp;</p><p>Hold this position for 5 to 10 deep breaths.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"If you're looking for ways to modify the Half Moon pose, then try the following: \\nAdd a yoga block: \\nIf you don’t have enough strength in your core muscles or flexibility in your hamstrings to touch your fingertips to the ground, then add a yoga block right below your hand. \\n\\nPlace the block long on the mat and put your hand on it to assist you in stabilizing your core, while making sure you don’t overstretch your hamstrings..\\n\\nUse a wall for support: \\nIf your core feels weak, try performing this pose against a wall. \n\\n\\nThe wall will act like a spotter to assist you with support in case you fall or feel drained in Half Moon pose. You can also use the wall to check your posture while sustaining the pose.","html":"<p>If you're looking for ways to modify the Half Moon pose, then try the following:&nbsp;</p><ul><li><div><p><strong>Add a yoga block:&nbsp;</strong>If you don’t have enough strength in your core muscles or flexibility in your hamstrings to touch your fingertips to the ground, then add a yoga block right below your hand.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:835,height:577/9kASfJXlSlCc3HuFZP9M\" alt=\"Add a yoga block\" title=\"Add a yoga block\" width=\"600\" height=\"350\"><p>Place the block long on the mat and put your hand on it to assist you in stabilizing your core, while making sure you don’t overstretch your hamstrings..</p><p></p><ul><li><div><strong>Use a wall for support:&nbsp;</strong>If your core feels weak, try performing this pose against a wall.&nbsp;<br></div><div><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:676,height:503/p77CThTfTXu1idOGWtBW\" alt=\"Use a wall for support\" title=\"Use a wall for support\" width=\"600\" height=\"350\"></div></li></ul><p>The wall will act like a spotter to assist you with support in case you fall or feel drained in Half Moon pose. You can also use the wall to check your posture while sustaining the pose.</p>"},"modificationsAndPropsTitle":"Ardha Chandrasana Modifications and Props","variationsTitle":"Ardha Chandrasana Variations to Consider","variationsBody":{"text":"Choose a variation of Half Moon pose that you would like to try, depending upon where you are in your yoga journey: \n\\n1. Half Moon Pose on Floor Variation -\\n This variation is for beginners who are still working on developing core strength. Get into a tabletop position, engage your core slightly, and raise your right leg straight off the mat. \\n\\nNext, raise your right arm off the mat, rotate your chest upwards, and extend your arm straight towards the ceiling. Make sure both arms are inline to form a sideways “T.” \\nHold the pose here on each side for a few minutes and slowly gain some core strength for the main pose. \\n\\n2. Ardha Chandra Chapasana (Sugarcane Pose) \\n- To achieve this variation, get into the basic Half Moon pose and start to extend your lifted leg straight to the ceiling. Try to straighten your lifted leg as much as possible. \\n\\nNext, open your chest muscles and rotate your upper body forming a sideways “T” shape with your arms. Shift your gaze to your top arm, bend your extended leg and hold your foot with your hands right where your shin meets your foot. \\nHold this semi-standing Bow pose-like structure for a few seconds on each side and work on your back, core, and legs all at once. \\n\\n3. Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) -\\n This posture is known as a challenging variation because you will be balancing on alternate legs and arms. \\n\\nBalance on your right foot and extend your left leg parallel to the ground, with your right arm extended up in the air making a “T” formation with your left arm touching the ground. This is the Revolved Half Moon variation.  ","html":"<p>Choose a variation of Half Moon pose that you would like to try, depending upon where you are in your yoga journey:&nbsp;<br></p><p><strong>1. Half Moon Pose on Floor Variation -</strong> This variation is for beginners who are still working on developing core strength. Get into a tabletop position, engage your core slightly, and raise your right leg straight off the mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1297,height:923/yFMwyGaBRjOlhJhrkDX3\" alt=\"Half Moon Pose on Floor Variation\" title=\"Half Moon Pose on Floor Variation\" width=\"600\" height=\"350\"><p>Next, raise your right arm off the mat, rotate your chest upwards, and extend your arm straight towards the ceiling. Make sure both arms are inline to form a sideways “T.”&nbsp;</p><p>Hold the pose here on each side for a few minutes and slowly gain some core strength for the main pose.&nbsp;</p><p></p><p><strong>2. Ardha Chandra Chapasana (Sugarcane Pose)&nbsp;</strong>- To achieve this variation, get into the basic Half Moon pose and start to extend your lifted leg straight to the ceiling. Try to straighten your lifted leg as much as possible.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1120,height:747/g1mIyfpbS8KkKFrT3PR5\" alt=\"Ardha Chandra Chapasana (Sugarcane Pose)\" title=\"Ardha Chandra Chapasana (Sugarcane Pose)\" width=\"600\" height=\"350\"><p>Next, open your chest muscles and rotate your upper body forming a sideways “T” shape with your arms. Shift your gaze to your top arm, bend your extended leg and hold your foot with your hands right where your shin meets your foot.&nbsp;</p><p>Hold this semi-standing Bow pose-like structure for a few seconds on each side and work on your back, core, and legs all at once.&nbsp;</p><p></p><p><strong>3. Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) -</strong>&nbsp;This posture is known as a challenging&nbsp;variation because you will be balancing on alternate legs and arms.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:355,height:300/xnyMCiCGRO2O1mnh1deW\" alt=\"Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)\" title=\"Parivrtta Ardha Chandrasana (Revolved Half Moon Pose)\" width=\"600\" height=\"350\"><p>Balance on your right foot and extend your left leg parallel to the ground, with your right arm extended up in the air making a “T” formation with your left arm touching the ground. This is the Revolved Half Moon variation.&nbsp;&nbsp;</p>"},"levelUpTitle":"Level-Up Poses Ardha Chandrasana for Advanced Yogis","similarTitle":"Similar Standing Balance Poses like Ardha Chandrasana","similarBody":{"text":"The following are some standing yoga asanas similar to Ardha Chandrasana (Half Moon Pose):\\nTadasana (Mountain Pose)\\nVirabhadrasana (Warrior Pose II)\\nVirabhadrasana (Warrior Pose III)\\nParsvakonasana (Extented  Angle Pose)\\nUtthita Trikonasana (Extended Triangle Pose)\\n","html":"<p>The following are some standing yoga asanas similar to&nbsp;Ardha Chandrasana (Half Moon Pose):</p><ol><li><div><p>Tadasana (Mountain Pose)</p></div></li><li><div><p>Virabhadrasana (Warrior Pose II)</p></div></li><li><div><p>Virabhadrasana (Warrior Pose III)</p></div></li><li><div><p>Parsvakonasana (Extented&nbsp; Angle Pose)</p></div></li><li><div><p>Utthita Trikonasana (Extended Triangle Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Ardha Chandrasana","levelUpBody":{"text":"The following are a few advanced-level yoga asanas you can try after you’ve mastered your Half Moon pose practice. \\n\n\\nLevel-Up Pose 1 -\\n Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)\\nLevel-Up Pose 2 - \\nNatarajasana (Dancer Pose or Lord of the Dancer Pose)\\nLevel-Up Pose 3 - \\nFigure-4 Chair Pose (Eka Pada Utkatasana)\\nLevel-Up Pose 4 - \\nGarudasana (Eagle Pose)\\nLevel-Up Pose 5 - \\nUrdhva Prasarita Eka Padasana (Standing Split Pose)\\n\\n\\nBaddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)\\n\\n\\nNatarajasana (Dancer Pose or Lord of the Dancer Pose)\\n\\n\\nFigure-4 Chair Pose (Eka Pada Utkatasana)\\n\\n\\nGarudasana (Eagle Pose)\\n\\n\\nUrdhva Prasarita Eka Padasana (Standing Split Pose)\\n","html":"<p>The following are a few advanced-level yoga asanas you can try after you’ve mastered your Half Moon pose practice.&nbsp;</p><p><br></p><p><strong>Level-Up Pose 1 -</strong> Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)</p><p><strong>Level-Up Pose 2 -&nbsp;</strong>Natarajasana (Dancer Pose or Lord of the Dancer Pose)</p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Figure-4 Chair Pose (Eka Pada Utkatasana)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Garudasana (Eagle Pose)</p><p><strong>Level-Up Pose 5 -&nbsp;</strong>Urdhva Prasarita Eka Padasana (Standing Split Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1024,height:746/AShhq5SrTNSrq04LEGsh\" alt=\"Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)\" title=\"Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Baddha Parivrtta Ardha Chandrasana (Bound Revolved Half Moon Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/4aqreuBmSQis7Q6QMrTn\" alt=\"Natarajasana (Dancer Pose or Lord of the Dancer Pose)\" title=\"Natarajasana (Dancer Pose or Lord of the Dancer Pose)\" width=\"600\" height=\"350\"><p><em><strong>Natarajasana (Dancer Pose or Lord of the Dancer Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3000,height:2000/RYQw3GOGR609t7udSV2G\" alt=\"Figure-4 Chair Pose (Eka Pada Utkatasana)\" title=\"Figure-4 Chair Pose (Eka Pada Utkatasana)\" width=\"600\" height=\"350\"><p><em><strong>Figure-4 Chair Pose (Eka Pada Utkatasana)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2000,height:1333/eKmQMX6SUqs4hmQD0GDw\" alt=\"Garudasana (Eagle Pose)\" title=\"Garudasana (Eagle Pose)\" width=\"600\" height=\"350\"><p><em><strong>Garudasana (Eagle Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/Ejv5UnHgSVqRpR3aM1TM\" alt=\"Urdhva Prasarita Eka Padasana (Standing Split Pose)\" title=\"Urdhva Prasarita Eka Padasana (Standing Split Pose)\" width=\"600\" height=\"350\"><p><em><strong>Urdhva Prasarita Eka Padasana (Standing Split Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Ardha Chandrasana or Half Moon Pose.","breadcrumbName":"Ardha Chandrasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":569,"UUID":"fe9fe9ec-8e63-4fae-9de0-624d34fadb8c","TagID":276,"Question":"What is Ardha Chandrasana good for?\n","Answer":"<p>Ardha Chandrasana is good for improving postural imbalance. It increases core and leg muscle stability while improving flexibility and strength in <span style=\"color: rgb(14, 16, 26);\">your</span> lower body.&nbsp;</p><p><br></p>","Position":1,"CreatedDate":"2023-04-12 10:30:36","ModifiedDate":"2023-04-12 10:30:36","Tags":null},{"ID":570,"UUID":"c16ba802-411f-4805-8289-5b7b5ff3f02a","TagID":276,"Question":"Can beginners perform Ardha Chandrasana?\n","Answer":"<p>Ardha Chandrasana is a standing balance pose that requires loads of core strength, stability, and mindfulness for execution. Beginners should work on preparing their focus, core strength, and leg muscle stability before jumping directly into Ardha Chandrasana. </p>","Position":2,"CreatedDate":"2023-04-12 10:31:15","ModifiedDate":"2023-04-12 10:31:15","Tags":null},{"ID":571,"UUID":"8acc6ba4-6b8a-43b7-be88-883047ab1981","TagID":276,"Question":"What are the different preparatory poses in Ardha Chandrasana?\n","Answer":"<p>Triangle Pose, Sun Salutation, Warrior Pose, and Intense Side Stretch Pose are some excellent preparatory poses for Ardha Chandrasana. Each of these poses will help you activate your knees, spine, ankles, calves, inner thighs, hamstrings, and obliques.&nbsp;</p><p><br></p>","Position":3,"CreatedDate":"2023-04-12 10:31:39","ModifiedDate":"2023-04-12 10:31:39","Tags":null},{"ID":572,"UUID":"9eb89350-8f8b-497d-a33e-ae073af8d72b","TagID":276,"Question":" What are the benefits of Ardha Chandrasana?\n","Answer":"<p>The benefits of Ardha Chandrasana are:&nbsp;</p><p><br></p><ul><li>It improves core balance.&nbsp;</li><li>It enhances leg muscle strength.</li><li>Aids in relaxing mild neck or back pain symptoms.&nbsp;&nbsp;</li><li>It boosts the functioning of small and large intestines.&nbsp;</li><li>It opens the chest, lengthens the spine, and activates the glutes.&nbsp;</li></ul><p><br></p>","Position":4,"CreatedDate":"2023-04-12 10:31:58","ModifiedDate":"2023-04-12 10:31:58","Tags":null},{"ID":573,"UUID":"a4d259bc-5704-4e8e-b067-9468772bc279","TagID":276,"Question":"What are the different variations in Ardha Chandrasana?\n","Answer":"<p>Assisted Half Moon Pose on the Floor, Sugarcane Pose,&nbsp; Revolved Half Moon Pose, and Bound Revolved Half Moon Pose are different variations in Ardha Chandrasana.&nbsp;</p><p><br></p>","Position":5,"CreatedDate":"2023-04-12 10:32:16","ModifiedDate":"2023-04-12 10:32:16","Tags":null},{"ID":574,"UUID":"756a8baf-d93c-49fb-804c-5860cb56ab56","TagID":276,"Question":"What is Parivrtta Ardha Chandrasana?\n","Answer":"<p>Parivrtta Ardha Chandrasana, or Revolved Half Moon Pose, is an intermediate-level yoga pose variation for the primary Ardha Chandrasana pose.&nbsp;</p><p><br></p><p>In the Parivrtta Ardha Chandrasana, the upper body is balanced on any one leg, and the torso is twisted at the side and your gaze is directed upward.&nbsp;</p><p><br></p>","Position":6,"CreatedDate":"2023-04-12 10:32:34","ModifiedDate":"2023-04-12 10:32:34","Tags":null},{"ID":575,"UUID":"792ced8f-3854-4914-a786-37d67733bcfe","TagID":276,"Question":"Who should not do Trivikramasana?\n","Answer":"<p>Practitioners with chronic back pain, knee pain,&nbsp; inflammatory knee arthritis, or ankle arthritis should not perform this pose. Also, anyone with an injury, recent surgery, or women who are pregnant or menstruating should temporarily avoid this pose.</p><p><br></p>","Position":7,"CreatedDate":"2023-04-12 10:33:07","ModifiedDate":"2023-04-12 10:33:07","Tags":null}],"yoga_details":{"ID":276,"UUID":"505a6dc8-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Ardha Chandrasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Ardha Chandrasana","Description":"","Slug":"ardha-chandrasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681295301/asana/1_43.jpg","Tagline":" Learn steps to stretch the legs & relax back in Ardha Chandrasana. 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Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.\\nIn this article, we will explore the various yoga poses that can help improve balance and prevent falls.\\n\\nCauses of Balance Issues and Falls\\nMany factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.\\n\\nBenefits of Yoga for Balance Improvement\\nYoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.\\n\n\\nYoga Poses for Balance Improvement\\nLet's take a closer look at some of the specific yoga poses that can help improve your balance:\\n\\n1. Mountain Pose (Tadasana): \\n\\nStand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.\\n\\n2. Tree Pose (Vrikshasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.\\n\\n3. Warrior III (Virabhadrasana III): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.\\n\\n4. Half Moon Pose (Ardha Chandrasana): \\n\\nBegin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.\n\\n5. Eagle Pose (Garudasana): \\n\\nBegin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.\n\\n6. Chair Pose (Utkatasana): \\n\\nBegin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.\\n\\n7. Dancer Pose (Natarajasana): \\n\\nBegin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.\\n\\n8. Triangle Pose (Trikonasana): \\n\\nBegin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.\n\\n9. Crow Pose (Bakasana):\\n \\n\\nBegin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.\\n\n10. Side Plank Pose (Vasisthasana): \\n\\nBegin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.\\n\\nYoga Sequences for Balance Improvement\\nOnce you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:\\n\n\\nA. Beginner's Sequence\\nMountain Pose (Tadasana)\\nTree Pose (Vrikshasana)\\nWarrior III (Virabhadrasana III)\\nChild's Pose (Balasana)\\nB. Intermediate Sequence\\nHalf Moon Pose (Ardha Chandrasana)\\nEagle Pose (Garudasana)\\nChair Pose (Utkatasana)\\nDownward Facing Dog (Adho Mukha Svanasana)\\nC. Advanced Sequence\\nDancer Pose (Natarajasana)\\nCrow Pose (Bakasana)\\nSide Plank (Vasisthasana)\\nHandstand (Adho Mukha Vrksasana)\\n\\nPrecautions for Yoga and Balance Improvement\\nWhile yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:\\nConsultation with a doctor or physical therapist: \\nBefore starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.\\n\n\\nModifications for poses: \\nIf you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.\\n\n\\nUsing props\\n: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.\\n\n\\nBeing aware of limitations and practicing with caution\\n:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.\\nIn conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.\n\n\\nFrequently Asked Questions:\\nWhat is the purpose of balancing poses in yoga?\\nBalancing poses in yoga are designed to challenge and improve your body's ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.\\n\\nWhat yoga pose challenges balance most?\\nOne of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.\\n\\nIs yoga good for improving balance?\\nYes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.\n\\nHow does yoga affect balance?\\nYoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body's awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.\\n","html":"<p>Balance is a critical aspect of our daily life, and it becomes more important as we age. Maintaining good balance helps prevent falls, injuries, and other health issues. Yoga is an excellent tool for improving balance and stability, making it a popular exercise for people of all ages.</p><p>In this article, we will explore the various yoga poses that can help improve balance and prevent falls.</p><p></p><h2><strong>Causes of Balance Issues and Falls</strong></h2><p>Many factors can lead to balance issues and falls, including age, health conditions, lack of physical activity, medications, poor nutrition, and environmental factors. By addressing these factors and incorporating yoga into your routine, you can improve your balance and prevent falls.</p><p><strong></strong></p><h2><strong>Benefits of Yoga for Balance Improvement</strong></h2><p>Yoga is an effective and low-impact exercise that offers many benefits for improving balance. It increases body awareness, enhances proprioception, strengthens muscles, improves flexibility, coordination, and reduces stress.</p><h2><br><strong>Yoga Poses for Balance Improvement</strong></h2><p>Let&#39;s take a closer look at some of the specific yoga poses that can help improve your balance:</p><p></p><h3><strong>1. Mountain Pose (Tadasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/EVe9luFRSaBUDMPjjfEQ\" alt=\"Mountain Pose (Tadasana)\" title=\"mountain.jpg\" width=\"3504\" height=\"2336\" /><p>Stand tall with your feet hip-width apart. Distribute your weight evenly on both feet. Keep your arms at your sides, palms facing forward. Relax your shoulders and lengthen your spine. Gaze straight ahead and breathe deeply.</p><p></p><h3><strong>2. Tree Pose (Vrikshasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/1DWDxkkYRS227Vg9X6wh\" alt=\"Tree Pose (Vrikshasana)\" title=\"Tree pose (1).JPG\" width=\"5640\" height=\"3760\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and bend your right knee. Place your right foot on your left thigh or calf, avoiding the knee. Bring your palms together in front of your chest. Find a steady gaze point and breathe deeply. Repeat on the other side.</p><p></p><h3><strong>3. Warrior III (Virabhadrasana III): </strong></h3><img src=\"https://media.graphassets.com/resize=width:1024,height:685/zKV6vtnBR2iF9f4q3ByB\" alt=\".Warrior III (Virabhadrasana III)\" title=\"warrior-3-pose.webp\" width=\"1024\" height=\"685\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you, keeping it straight. Reach your arms forward, parallel to the floor. Keep your hips level and your gaze steady. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>4. Half Moon Pose (Ardha Chandrasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half Moon Pose (Ardha Chandrasana)\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>Begin in Warrior II. Straighten your left leg and bring your right hand to the floor in front of your left foot. Lift your right leg parallel to the floor and extend your left arm straight up. Keep your gaze forward or up towards your left hand.<br></p><h3><strong>5. Eagle Pose (Garudasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:526,height:590/htgLiMbZTw2hbyoAUcf4\" alt=\"Eagle Pose (Garudasana)\" title=\"Screenshot 2023-04-21 at 1.53.32 PM.png\" width=\"526\" height=\"590\" /><p>Begin in Mountain Pose. Bend your knees slightly and lift your left foot, crossing it over your right thigh. Cross your right arm over your left and bring your palms together. Sink down into the pose and find a steady gaze point. Repeat on the other side.<br></p><h3><strong>6. Chair Pose (Utkatasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/pLZP5KTGi31k3ogFqmQc\" alt=\"Chair Pose (Utkatasana)\" title=\"chair (1).JPG\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Bend your knees and sink down as if sitting in a chair. Keep your weight in your heels and your arms extended upward. Hold for several breaths and then stand up straight.</p><p></p><h3><strong>7. Dancer Pose (Natarajasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/2GpSTFkFTBO31LdXrjRM\" alt=\"Dancer Pose (Natarajasana)\" title=\"Dancer-s pose.jpg\" width=\"6000\" height=\"4000\" /><p>Begin in Mountain Pose. Shift your weight onto your left foot and lift your right leg behind you. Reach your right hand back and grab your right ankle or foot. Lift your left arm up and find a steady gaze point. Hold for several breaths and repeat on the other side.</p><p></p><h3><strong>8. Triangle Pose (Trikonasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose (Trikonasana)\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Begin with your feet wide apart. Turn your right foot out and your left foot slightly in. Extend your arms to the sides and reach forward with your right hand, placing it on your shin, ankle, or the floor. Reach your left arm up towards the ceiling and gaze up at your left hand. Repeat on the other side.<br></p><h3><strong>9. Crow Pose (Bakasana):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:854,height:564/rNrlY9lDQDyQhFe3Dg0S\" alt=\"Crow Pose (Bakasana)\" title=\"Screenshot 2023-04-21 at 1.56.53 PM.png\" width=\"854\" height=\"564\" /><p>Begin in a squatting position with your feet hip-width apart. Place your hands on the floor in front of you and lift your hips. Bend your elbows and place your knees on your triceps. Lift your feet off the floor and balance on your hands. Gaze forward and hold for several breaths.</p><h3><strong><br>10. Side Plank Pose (Vasisthasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"Side Plank Pose (Vasisthasana)\" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p>Begin in plank pose, with your hands under your shoulders and your body straight. Shift your weight onto your left hand and turn your body to the right, stacking your feet and lifting your right arm towards the ceiling. Find a steady gaze point and hold for several breaths. Repeat on the other side.</p><p></p><h2><strong>Yoga Sequences for Balance Improvement</strong></h2><p>Once you have become comfortable with individual poses, you can begin to incorporate them into yoga sequences designed specifically for balance improvement. Below are three sequences, ranging from beginner to advanced:</p><p><br><strong>A. Beginner&#39;s Sequence</strong></p><p>Mountain Pose (Tadasana)</p><p>Tree Pose (Vrikshasana)</p><p>Warrior III (Virabhadrasana III)</p><p>Child&#39;s Pose (Balasana)</p><p><strong>B. Intermediate Sequence</strong></p><p>Half Moon Pose (Ardha Chandrasana)</p><p>Eagle Pose (Garudasana)</p><p>Chair Pose (Utkatasana)</p><p>Downward Facing Dog (Adho Mukha Svanasana)</p><p><strong>C. Advanced Sequence</strong></p><p>Dancer Pose (Natarajasana)</p><p>Crow Pose (Bakasana)</p><p>Side Plank (Vasisthasana)</p><p>Handstand (Adho Mukha Vrksasana)</p><p></p><h2><strong>Precautions for Yoga and Balance Improvement</strong></h2><p>While yoga can be a beneficial tool for balance improvement, it is important to practice with caution and take necessary precautions. Here are some tips to keep in mind:</p><p><strong>Consultation with a doctor or physical therapist: </strong>Before starting any new exercise routine, it is important to consult with a doctor or physical therapist, especially if you have any health conditions or concerns.</p><p><br><strong>Modifications for poses: </strong>If you are a beginner or have limited mobility, you can modify poses by using props such as blocks or straps, or by performing a simpler variation of the pose.</p><p><br><strong>Using props</strong>: Props such as blocks, straps, or chairs can be used to provide support and improve balance in certain poses.</p><p><br><strong>Being aware of limitations and practicing with caution</strong>:It is important to be aware of your limitations and practice with caution, especially if you have a history of falls or balance issues.</p><p>In conclusion, incorporating yoga into your exercise routine can be a powerful tool for improving balance and reducing the risk of falls. By practicing yoga poses and sequences that focus on balance, you can improve your body awareness, strength, flexibility, and coordination. Remember to always practice with caution, consult with a doctor or physical therapist, and use modifications or props as needed. With dedication and consistency, you can enjoy the benefits of yoga for balance improvement and overall health and wellbeing.<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><h3><strong>What is the purpose of balancing poses in yoga?</strong></h3><p>Balancing poses in yoga are designed to challenge and improve your body&#39;s ability to maintain balance, stability, and focus. These poses require you to engage your core muscles, improve your proprioception (body awareness), and develop concentration and mindfulness.</p><p></p><h3><strong>What yoga pose challenges balance most?</strong></h3><p>One of the most challenging yoga poses for balance is the Tree Pose (Vrikshasana). In this pose, you stand on one leg and place the sole of your other foot against the inner thigh of the standing leg, while keeping your hands in a prayer position at your heart. This pose requires a lot of focus, strength, and stability to maintain.</p><p></p><h3><strong>Is yoga good for improving balance?</strong></h3><p>Yes, yoga is an excellent way to improve balance. Regular practice of yoga can help you develop stronger muscles, better body awareness, and enhanced proprioception, all of which contribute to better balance. Additionally, many yoga poses specifically target balance, making it a great tool for improving your overall stability and coordination.<br></p><h3><strong>How does yoga affect balance?</strong></h3><p>Yoga can have a positive impact on balance in several ways. First, it helps to strengthen the muscles in your feet, ankles, legs, and core, which are all essential for maintaining balance. Additionally, yoga poses require you to focus on your body and breath, which helps to improve your concentration and mindfulness. Finally, yoga can help to enhance your proprioception, or your body&#39;s awareness of its position and movement in space, which is critical for balance. Overall, regular yoga practice can lead to improved balance and stability both on and off the mat.</p><p></p>"},"category":[]}]},{"status":"success","post":[{"id":"clgq7uky9voot0akaf4engsy5","slug":"yoga-for-asthma-treatment-and-lung-health","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"The Benefits of Yoga for Asthma Treatment and Lung Health","createdAt":"2023-04-21T07:14:28.110855+00:00","coverUrl":"kjv7u12ifool0880g1jc.jpg","content":{"text":"Do you or someone you know suffer from asthma? This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we'll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.\\n\\nUnderstanding Asthma and Traditional Treatment Options:\\nAsthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.\\n\\nBenefits of Yoga for Asthma Treatment and Lung Health:\\nYoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.\\n\n\\nEvidence Supporting Yoga as an Effective Treatment for Asthma:\\nClinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.\\n\n\\nBest Yoga Poses for Asthma Relief and Lung Health:\\n\\n1. Sukhasana (Easy Pose): \\n\\nSit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.\\n\\n2. Bhujangasana (Cobra Pose): \\n\\nLie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.\n\\n3. Matsyasana (Fish Pose):\\n \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.\\n\\n4. Marjaryasana-Bitilasana (Cat-Cow Pose): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.\\n\\n5. Anjaneyasana (Low Lunge): \\n\\nStart in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.\n\\n6. Setu Bandhasana (Bridge Pose): \\n\\nLie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.\n\\n7. Ardha Chandrasana (Half Moon Pose): \\n\\nStand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.\n\\n8. Adho Mukha Svanasana (Downward-Facing Dog Pose): \\n\\nStart on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.\\n\\n9. Paschimottanasana (Seated Forward Bend):\\n \\n\\nSit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.\\n\\n10. Shavasana (Corpse Pose): \\n\\nLie on your back with your arms and legs extended. Close your eyes and focus on your breath for 5-10 minutes, allowing your body to relax completely.\\nRemember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It's important to work with a qualified yoga instructor if you're new to yoga or have any health concerns.\n\\nBreathing exercises for asthma treatment and lung health:\\nBreathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:\\nDeep Breathing:\\n Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.\\nAlternate Nostril Breathing:\\n Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.\\nBellows Breath: \\nSit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.\\nLion's Breath:\\n Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a \"ha\" sound. Repeat for several breaths.\n\n\\nPrecautions and Tips for Practicing Yoga with Asthma:\\nIf you have asthma and are planning to practice yoga, it's important to take certain precautions and follow these tips to avoid triggering asthma symptoms:\\nConsult with your doctor before starting a yoga practice, especially if you have severe asthma.\\nChoose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.\\n\nAvoid practicing yoga during an asthma flare-up or when you're feeling short of breath.\\nPractice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.\\n\nUse props such as blocks, straps, and blankets to support your body and avoid overexertion.\\nPractice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.\\nAvoid holding your breath during yoga poses, and focus on breathing slowly and deeply.\\nUse a rescue inhaler before practicing yoga if prescribed by your doctor.\\nIf you're practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.\\nDon't push yourself too hard and take breaks as needed to avoid overexertion.\n\\nYoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!\n\n\\nFrequently Asked Questions:\\n\\nHow can yoga benefit asthma?\\nYoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.\\n\\nIs yoga effective in treating asthma?\\nYes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it's important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.\\n\\nHow do you keep your lungs healthy with asthma?\\nTo keep your lungs healthy with asthma, it's important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.\\n\\nWhich yoga is best for lungs?\\nThere are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it's important to work with a qualified yoga teacher to ensure that you're practicing safely and effectively.","html":"<p>Do you or someone you know suffer from asthma? This chronic respiratory condition can have a significant impact on your quality of life, making it difficult to breathe and triggering unpleasant symptoms like coughing, wheezing, and chest tightness. While traditional asthma treatments like medication and inhalers can be effective, they often come with side effects and limitations. However, there is another option: yoga. In this article, we&#39;ll explore the benefits of yoga for asthma treatment and lung health and how it can help improve your overall well-being.</p><p></p><h2><strong>Understanding Asthma and Traditional Treatment Options:</strong></h2><p>Asthma is a condition that affects the airways in your lungs, making it difficult to breathe. Triggers can include allergens like dust, pollen, and pet dander, as well as stress, exercise, and cold air. Traditional treatment options for asthma include medications like bronchodilators and corticosteroids, as well as inhalers to help open up the airways. While these treatments can be effective, they often come with side effects like nausea, headaches, and dizziness.</p><p></p><h2><strong>Benefits of Yoga for Asthma Treatment and Lung Health:</strong></h2><p>Yoga is an ancient practice that combines physical postures, breathing exercises, and meditation to promote overall health and well-being. When it comes to asthma treatment, yoga can offer a number of benefits. For one, yoga promotes relaxation, reducing stress and anxiety levels that can exacerbate asthma symptoms. Additionally, yoga can improve breathing and enhance respiratory function, increasing lung capacity and helping you breathe more easily. Yoga can also boost your immune system and reduce inflammation in the body, which can help manage asthma symptoms and reduce the frequency and severity of attacks.</p><p><br></p><h2><strong>Evidence Supporting Yoga as an Effective Treatment for Asthma:</strong></h2><p>Clinical studies have shown that yoga can be an effective treatment option for asthma, with some studies reporting reductions in asthma symptoms and improvements in lung function. Additionally, yoga has been found to be a safe and effective alternative to traditional treatments for asthma patients, with minimal side effects and no risk of drug interactions.</p><h2><br><strong>Best Yoga Poses for Asthma Relief and Lung Health:</strong></h2><p></p><h3><strong>1. Sukhasana (Easy Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:820,height:692/KB3k8gNnSYSfrAL5nlTe\" alt=\"Sukhasana (Easy Pose)\" title=\"Screenshot 2023-04-21 at 12.27.57 PM.png\" width=\"820\" height=\"692\" /><p>Sit cross-legged on a yoga mat with your hands resting on your knees. Close your eyes and take deep, slow breaths for 1-2 minutes.</p><p></p><h3><strong>2. Bhujangasana (Cobra Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/cY7Fc27eQZut4KDbeiBF\" alt=\"Bhujangasana (Cobra Pose)\" title=\"5 Bhujangasana (Cobra).jpg\" width=\"3504\" height=\"2336\" /><p>Lie face-down on your yoga mat with your palms on the ground beside your shoulders. Slowly lift your chest off the ground as you inhale, keeping your elbows close to your sides. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>3. Matsyasana (Fish Pose):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Matsyasana (Fish Pose)\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your hands under your hips and arch your back as you lift your chest toward the ceiling. Hold for 10-15 seconds and exhale as you release.</p><p></p><h3><strong>4. Marjaryasana-Bitilasana (Cat-Cow Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Marjaryasana-Bitilasana (Cat-Cow Pose)\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone toward the ceiling (Cow Pose). As you exhale, round your spine and tuck your chin to your chest (Cat Pose). Repeat for 10-15 breaths.</p><p></p><h3><strong>5. Anjaneyasana (Low Lunge): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/iVqOMKfSyi0duHO16JCg\" alt=\"Anjaneyasana (Low Lunge)\" title=\"01 Low Lunge (Anjaneyasana).JPG\" width=\"7008\" height=\"4672\" /><p>Start in a high plank position, then step your right foot forward between your hands. Lower your left knee to the ground and lift your arms above your head. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>6. Setu Bandhasana (Bridge Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/8DVCfKGJQQepcLRkE4Q2\" alt=\"Setu Bandhasana (Bridge Pose)\" title=\"6 Setubandhasana (bridge).jpg\" width=\"3504\" height=\"2336\" /><p>Lie on your back with your knees bent and feet flat on the ground. Place your palms on the ground beside your hips and lift your hips toward the ceiling. Hold for 10-15 seconds and exhale as you release.<br></p><h3><strong>7. Ardha Chandrasana (Half Moon Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3012,height:2012/lWXub8KFRCjmY3HxhHpP\" alt=\"Ardha Chandrasana (Half Moon Pose)\" title=\"Half Moon.jpg\" width=\"3012\" height=\"2012\" /><p>Stand with your feet together and lift your right leg off the ground. Reach your right arm toward the ceiling and place your left hand on the ground for support. Hold for 10-15 seconds and switch sides.<br></p><h3><strong>8. Adho Mukha Svanasana (Downward-Facing Dog Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Adho Mukha Svanasana (Downward-Facing Dog Pose)\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees, then lift your hips toward the ceiling as you straighten your legs. Place your palms on the ground and hold for 10-15 seconds.</p><p></p><h3><strong>9. Paschimottanasana (Seated Forward Bend):</strong> </h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/rzy6plhbRpG4V7Y0wdY5\" alt=\"Paschimottanasana (Seated Forward Bend)\" title=\"seatedff.jpg\" width=\"3504\" height=\"2336\" /><p>Sit on the ground with your legs extended in front of you. Reach forward and grab your toes, then gently pull yourself forward to stretch your hamstrings and spine. Hold for 10-15 seconds.</p><p></p><h3><strong>10. Shavasana (Corpse Pose): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Shavasana (Corpse Pose)\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms and legs extended. Close your eyes and focus on your breath for 5-10 minutes, allowing your body to relax completely.</p><p>Remember to always listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop and rest. It&#39;s important to work with a qualified yoga instructor if you&#39;re new to yoga or have any health concerns.<br></p><h2><strong>Breathing exercises for asthma treatment and lung health:</strong></h2><p>Breathing exercises, also known as pranayama, can be a helpful tool for managing asthma symptoms and improving lung health. Here are some breathing exercises that you can try:</p><p><strong>Deep Breathing:</strong> Sit or lie down in a comfortable position and place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, filling your lungs with air and feeling your belly rise. Hold the breath for a few seconds, then exhale slowly through your mouth, feeling your belly fall. Repeat for several breaths.</p><p><strong>Alternate Nostril Breathing:</strong> Sit in a comfortable position and close your eyes. Use your right hand to close your right nostril and inhale slowly through your left nostril. Hold the breath for a few seconds, then use your thumb to close your left nostril and exhale slowly through your right nostril. Inhale through your right nostril, hold, then exhale through your left nostril. Repeat for several breaths.</p><p><strong>Bellows Breath: </strong>Sit in a comfortable position and place your hands on your belly. Take a deep breath in through your nose, then forcefully exhale through your nose while contracting your belly muscles. Inhale forcefully again and repeat for several breaths.</p><p><strong>Lion&#39;s Breath:</strong> Sit in a comfortable position and inhale deeply through your nose. Exhale through your mouth while sticking out your tongue and making a &quot;ha&quot; sound. Repeat for several breaths.<br><br></p><h2><strong>Precautions and Tips for Practicing Yoga with Asthma:</strong></h2><p>If you have asthma and are planning to practice yoga, it&#39;s important to take certain precautions and follow these tips to avoid triggering asthma symptoms:</p><p>Consult with your doctor before starting a yoga practice, especially if you have severe asthma.</p><p>Choose a well-ventilated room or practice outdoors to avoid exposure to allergens and irritants that can trigger asthma.</p><p><br>Avoid practicing yoga during an asthma flare-up or when you&#39;re feeling short of breath.</p><p>Practice pranayama (breathing exercises) under the guidance of a qualified yoga teacher to avoid hyperventilation, which can trigger asthma symptoms.</p><p><br>Use props such as blocks, straps, and blankets to support your body and avoid overexertion.</p><p>Practice yoga poses that open up the chest and improve breathing, such as backbends and chest openers.</p><p>Avoid holding your breath during yoga poses, and focus on breathing slowly and deeply.</p><p>Use a rescue inhaler before practicing yoga if prescribed by your doctor.</p><p>If you&#39;re practicing yoga at home, keep your rescue inhaler nearby in case of an asthma attack.</p><p>Don&#39;t push yourself too hard and take breaks as needed to avoid overexertion.<br></p><p>Yoga can be an effective and holistic treatment option for asthma patients, offering numerous benefits for lung health and overall well-being. By incorporating yoga into your asthma management plan, you may be able to reduce the frequency and severity of asthma attacks, improve respiratory function, and enjoy a greater sense of relaxation and peace. Talk to your healthcare provider to see if yoga is right for you, and start reaping the benefits today!<br><br></p><h2><strong>Frequently Asked Questions:</strong></h2><p></p><h3><strong>How can yoga benefit asthma?</strong></h3><p>Yoga can benefit asthma by improving lung function, reducing inflammation, and promoting relaxation. Yoga poses that focus on deep breathing, chest opening, and relaxation can help improve respiratory function and reduce stress, which can trigger asthma symptoms. Additionally, yoga can improve overall physical fitness, which can help manage asthma symptoms and reduce the need for medication.</p><p></p><h3><strong>Is yoga effective in treating asthma?</strong></h3><p>Yes, yoga can be effective in treating asthma. Studies have shown that yoga can improve lung function, reduce asthma symptoms, and decrease the need for medication. However, it&#39;s important to note that yoga should not be used as a substitute for medical treatment, and anyone with asthma should consult with their doctor before starting a yoga practice.</p><p></p><h3><strong>How do you keep your lungs healthy with asthma?</strong></h3><p>To keep your lungs healthy with asthma, it&#39;s important to avoid triggers such as smoke, pollution, and allergens, and take any prescribed medications as directed by your doctor. In addition, practicing yoga and other breathing exercises can help improve lung function and reduce stress, which can trigger asthma symptoms.</p><p></p><h3><strong>Which yoga is best for lungs?</strong></h3><p>There are several yoga poses that can be beneficial for lung health, including backbends, chest openers, and pranayama (breathing exercises) such as deep breathing, alternate nostril breathing, and bellows breathing. Some specific poses that can be helpful for lung health include Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), Setu Bandhasana (Bridge Pose), and Adho Mukha Svanasana (Downward-Facing Dog Pose). However, it&#39;s important to work with a qualified yoga teacher to ensure that you&#39;re practicing safely and effectively.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clgq6nh2kuvbp0bit552uxur3","slug":"yoga-for-children-with-scoliosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"The Benefits of Yoga for Children with Scoliosis","createdAt":"2023-04-21T06:40:56.873082+00:00","coverUrl":"vwfnapb7fvo7xovbnim4.jpg","content":{"text":"Yoga is an ancient practice that offers numerous benefits for individuals of all ages and abilities. For children with scoliosis, a condition that causes the spine to curve, practicing yoga can be particularly beneficial. This article will explore the benefits of yoga for children with scoliosis and provide guidance on how to practice yoga safely and effectively.\\nScoliosis is a condition that causes the spine to curve to one side, resulting in an S or C shape. The causes of scoliosis are not fully understood, but it can develop at any age and affects both males and females. Symptoms can include uneven shoulders, hips, or waist, and pain or discomfort in the back.\n\\nThe Benefits of Yoga for Children with Scoliosis\\n Improved posture and alignment: \\nYoga poses can help to improve posture and alignment, which is particularly beneficial for children with scoliosis.\\nIncreased flexibility: \\nYoga poses can help to increase flexibility in the muscles surrounding the spine, which can help to alleviate pain and discomfort.\\nStrengthened muscles: \\nYoga poses can help to strengthen the muscles that support the spine, which can help to prevent further curvature.\\nReduced stress and anxiety: \\nYoga is known for its ability to reduce stress and anxiety, which can be particularly beneficial for children with scoliosis who may experience emotional distress due to their condition.\\n\\nHow to Practice Yoga Safely and Effectively for Children with Scoliosis\\nConsult with a healthcare provider: \\nBefore beginning any new exercise program, it is important to consult with a healthcare provider, particularly for children with scoliosis.\\nFocus on alignment: \\nWhen practicing yoga poses, it is important to focus on proper alignment to ensure that the spine is not further curved or strained.\\nAvoid certain poses: \\nSome yoga poses, such as twists, may not be appropriate for children with scoliosis. It is important to work with a qualified yoga instructor who can provide modifications or alternatives.\\nPractice regularly: \\nConsistent practice is key to seeing the benefits of yoga for children with scoliosis. It is recommended to practice at least 2-3 times per week.\\n\\nRecommended Yoga Poses for Children with Scoliosis\\n\\n1. Cat-Cow Pose (Marjaryasana/Bitilasana): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone and head towards the ceiling (Cow Pose). As you exhale, round your spine and bring your chin towards your chest (Cat Pose). Repeat for several rounds of breath.\n\\n2. Downward Facing Dog (Adho Mukha Svanasana): \\n\\nStart on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Press your hands and feet into the ground and lengthen your spine. Hold for several breaths.\n\\n3. Child's Pose (Balasana): \\n\\nFrom Downward Facing Dog, lower your knees to the ground and sit back onto your heels. Reach your arms out in front of you and rest your forehead on the ground. Take several deep breaths.\\n\\n4. Triangle Pose (Trikonasana): \\n\\nStand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm out towards your right foot and place your hand on your shin, ankle, or the floor. Reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.\n\\n5. Half Moon Pose (Ardha Chandrasana): \\n\\nFrom Triangle Pose, place your right hand on your right hip and shift your weight onto your right foot. Lift your left leg up behind you and reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.\\n\\n6. Cobra Pose (Bhujangasana): \\n\\nLie on your stomach with your hands under your shoulders. As you inhale, lift your chest off the ground and straighten your arms. Keep your shoulders away from your ears and hold for several breaths.\\n\\n7. Fish Pose (Matsyasana): \\n\\nLie on your back with your legs straight and your arms at your sides. Lift your chest and place the top of your head on the ground. Reach your arms out behind you and hold for several breaths.\\n\\n8. Bow Pose (Dhanurasana): \\n\\nLie on your stomach with your arms at your sides. Bend your knees and reach your hands back to grab your ankles. As you inhale, lift your chest and legs off the ground. Hold for several breaths.\\n\\n9. Bridge Pose (Setu Bandha Sarvangasana): \\n\\nLie on your back with your knees bent and your feet hip-distance apart. As you inhale, lift your hips up towards the ceiling. Interlace your fingers underneath your back and straighten your arms. Hold for several breaths.\n\\n10. Corpse Pose (Savasana): \\n\\nLie on your back with your arms at your sides and your legs straight. Close your eyes and relax your entire body. Stay in this pose for several minutes.\n\\n\\nPrecautions for Yoga and Scoliosis\\nConsult with a medical professional: Before beginning any yoga practice, it's important to consult with a doctor or physical therapist to ensure that yoga is safe and appropriate for your child's specific condition.\\nWork with a qualified yoga teacher\\n: It's important to work with a yoga teacher who has experience working with students with scoliosis. A qualified teacher can provide modifications and adjustments to ensure your child's safety and comfort.\\nAvoid deep backbends\\n: Deep backbends such as camel pose and wheel pose can put too much pressure on the spine and should be avoided or modified for students with scoliosis.\\nFocus on lengthening the spine\\n: In general, yoga poses that focus on lengthening the spine, such as mountain pose and downward-facing dog, can be beneficial for students with scoliosis.\\nUse props\\n: Props such as blocks, straps, and blankets can help students with scoliosis to find proper alignment in yoga poses.\\nAvoid twisting poses\\n: Twisting poses can also put pressure on the spine and should be avoided or modified for students with scoliosis.\\nListen to the body\\n: It's important for students with scoliosis to listen to their bodies and not push themselves too hard in yoga practice. Encourage your child to take breaks and modify poses as needed.\n\n\\nFrequently Asked Questions -\\n\\nCan you live a long healthy life with scoliosis?\\nYes, with proper management and treatment, people with scoliosis can live a long and healthy life. Regular check-ups, physical therapy, and exercise can help manage the symptoms and prevent the curve from worsening.\\n\\nHow effective is yoga for scoliosis?\\nYoga can be an effective way to manage scoliosis symptoms and improve posture, flexibility, and overall well-being. Specific yoga poses and sequences can help strengthen the muscles supporting the spine and alleviate pain.\\n\\nWhat to avoid in yoga for scoliosis?\\nPeople with scoliosis should avoid certain yoga poses that can exacerbate the spinal curve or cause pain. These include forward bends, backbends, and twisting poses that put pressure on the spine. It's important to work with a qualified yoga instructor who can modify poses and provide guidance on safe practice.\\n\\nWhy is exercise important for scoliosis?\\nExercise is important for scoliosis because it can help strengthen the muscles supporting the spine, improve flexibility, and prevent the curve from worsening. Physical therapy and targeted exercise programs can help manage scoliosis symptoms and improve overall health and well-being.","html":"<p>Yoga is an ancient practice that offers numerous benefits for individuals of all ages and abilities. For children with scoliosis, a condition that causes the spine to curve, practicing yoga can be particularly beneficial. This article will explore the benefits of yoga for children with scoliosis and provide guidance on how to practice yoga safely and effectively.</p><p>Scoliosis is a condition that causes the spine to curve to one side, resulting in an S or C shape. The causes of scoliosis are not fully understood, but it can develop at any age and affects both males and females. Symptoms can include uneven shoulders, hips, or waist, and pain or discomfort in the back.<br></p><h2><strong>The Benefits of Yoga for Children with Scoliosis</strong></h2><p><strong> Improved posture and alignment: </strong>Yoga poses can help to improve posture and alignment, which is particularly beneficial for children with scoliosis.</p><p><strong>Increased flexibility: </strong>Yoga poses can help to increase flexibility in the muscles surrounding the spine, which can help to alleviate pain and discomfort.</p><p><strong>Strengthened muscles: </strong>Yoga poses can help to strengthen the muscles that support the spine, which can help to prevent further curvature.</p><p><strong>Reduced stress and anxiety: </strong>Yoga is known for its ability to reduce stress and anxiety, which can be particularly beneficial for children with scoliosis who may experience emotional distress due to their condition.</p><p></p><h2><strong>How to Practice Yoga Safely and Effectively for Children with Scoliosis</strong></h2><p><strong>Consult with a healthcare provider: </strong>Before beginning any new exercise program, it is important to consult with a healthcare provider, particularly for children with scoliosis.</p><p><strong>Focus on alignment: </strong>When practicing yoga poses, it is important to focus on proper alignment to ensure that the spine is not further curved or strained.</p><p><strong>Avoid certain poses: </strong>Some yoga poses, such as twists, may not be appropriate for children with scoliosis. It is important to work with a qualified yoga instructor who can provide modifications or alternatives.</p><p><strong>Practice regularly: </strong>Consistent practice is key to seeing the benefits of yoga for children with scoliosis. It is recommended to practice at least 2-3 times per week.</p><p></p><h2><strong>Recommended Yoga Poses for Children with Scoliosis</strong></h2><p></p><h3><strong>1. Cat-Cow Pose (Marjaryasana/Bitilasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/ipmKZ5fWRbGl3DlEk1g2\" alt=\"Cat-Cow Pose\" title=\"CatCow (1).jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone and head towards the ceiling (Cow Pose). As you exhale, round your spine and bring your chin towards your chest (Cat Pose). Repeat for several rounds of breath.<br></p><h3><strong>2. Downward Facing Dog (Adho Mukha Svanasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog Pose\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Tuck your toes under and lift your hips up and back, straightening your arms and legs. Press your hands and feet into the ground and lengthen your spine. Hold for several breaths.<br></p><h3><strong>3. Child&#39;s Pose (Balasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4942,height:3295/VNJrRn9cQ5287iwNaMML\" alt=\"Child's Pose\" title=\"Child_s pose.JPG\" width=\"4942\" height=\"3295\" /><p>From Downward Facing Dog, lower your knees to the ground and sit back onto your heels. Reach your arms out in front of you and rest your forehead on the ground. Take several deep breaths.</p><p></p><h3><strong>4. Triangle Pose (Trikonasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/pmfprzQoTOqDPujOGXvr\" alt=\"Triangle Pose\" title=\"triangle (1).jpg\" width=\"7008\" height=\"4672\" /><p>Stand with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm out towards your right foot and place your hand on your shin, ankle, or the floor. Reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.<br></p><h3><strong>5. Half Moon Pose (Ardha Chandrasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half Moon Pose\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>From Triangle Pose, place your right hand on your right hip and shift your weight onto your right foot. Lift your left leg up behind you and reach your left arm up towards the ceiling. Hold for several breaths and then repeat on the other side.</p><p></p><h3><strong>6. Cobra Pose (Bhujangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:4976,height:3318/pdgvIMdZRWCgdXkDjOsf\" alt=\"Cobra Pose\" title=\"cobra (2).JPG\" width=\"4976\" height=\"3318\" /><p>Lie on your stomach with your hands under your shoulders. As you inhale, lift your chest off the ground and straighten your arms. Keep your shoulders away from your ears and hold for several breaths.</p><p></p><h3><strong>7. Fish Pose (Matsyasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:1190,height:528/UqWwK5gAS5uVKvqdwcej\" alt=\"Fish Pose\" title=\"Screenshot 2023-04-21 at 12.06.14 PM.png\" width=\"1190\" height=\"528\" /><p>Lie on your back with your legs straight and your arms at your sides. Lift your chest and place the top of your head on the ground. Reach your arms out behind you and hold for several breaths.</p><p></p><h3><strong>8. Bow Pose (Dhanurasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:3936,height:2624/mQVyoTjSheLgNr3jcu7L\" alt=\"Bow Pose \" title=\"bow.JPG\" width=\"3936\" height=\"2624\" /><p>Lie on your stomach with your arms at your sides. Bend your knees and reach your hands back to grab your ankles. As you inhale, lift your chest and legs off the ground. Hold for several breaths.</p><p></p><h3><strong>9. Bridge Pose (Setu Bandha Sarvangasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/le4JgqHPQPyQBwhHCBIB\" alt=\"Bridge Pose \" title=\"bridge (2) (1).jpg\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your knees bent and your feet hip-distance apart. As you inhale, lift your hips up towards the ceiling. Interlace your fingers underneath your back and straighten your arms. Hold for several breaths.<br></p><h3><strong>10. Corpse Pose (Savasana): </strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/V9Pvi6iPRVeFM2fnhHGo\" alt=\"Corpse Pose\" title=\"Corpse Pose.JPG\" width=\"6000\" height=\"4000\" /><p>Lie on your back with your arms at your sides and your legs straight. Close your eyes and relax your entire body. Stay in this pose for several minutes.<br></p><p></p><h2><strong>Precautions for Yoga and Scoliosis</strong></h2><p>Consult with a medical professional: Before beginning any yoga practice, it&#39;s important to consult with a doctor or physical therapist to ensure that yoga is safe and appropriate for your child&#39;s specific condition.</p><p><strong>Work with a qualified yoga teacher</strong>: It&#39;s important to work with a yoga teacher who has experience working with students with scoliosis. A qualified teacher can provide modifications and adjustments to ensure your child&#39;s safety and comfort.</p><p><strong>Avoid deep backbends</strong>: Deep backbends such as camel pose and wheel pose can put too much pressure on the spine and should be avoided or modified for students with scoliosis.</p><p><strong>Focus on lengthening the spine</strong>: In general, yoga poses that focus on lengthening the spine, such as mountain pose and downward-facing dog, can be beneficial for students with scoliosis.</p><p><strong>Use props</strong>: Props such as blocks, straps, and blankets can help students with scoliosis to find proper alignment in yoga poses.</p><p><strong>Avoid twisting poses</strong>: Twisting poses can also put pressure on the spine and should be avoided or modified for students with scoliosis.</p><p><strong>Listen to the body</strong>: It&#39;s important for students with scoliosis to listen to their bodies and not push themselves too hard in yoga practice. Encourage your child to take breaks and modify poses as needed.<br><br></p><h2><strong>Frequently Asked Questions -</strong></h2><p></p><h3><strong>Can you live a long healthy life with scoliosis?</strong></h3><p>Yes, with proper management and treatment, people with scoliosis can live a long and healthy life. Regular check-ups, physical therapy, and exercise can help manage the symptoms and prevent the curve from worsening.</p><p></p><h3><strong>How effective is yoga for scoliosis?</strong></h3><p>Yoga can be an effective way to manage scoliosis symptoms and improve posture, flexibility, and overall well-being. Specific yoga poses and sequences can help strengthen the muscles supporting the spine and alleviate pain.</p><p></p><h3><strong>What to avoid in yoga for scoliosis?</strong></h3><p>People with scoliosis should avoid certain yoga poses that can exacerbate the spinal curve or cause pain. These include forward bends, backbends, and twisting poses that put pressure on the spine. It&#39;s important to work with a qualified yoga instructor who can modify poses and provide guidance on safe practice.</p><p></p><h3><strong>Why is exercise important for scoliosis?</strong></h3><p>Exercise is important for scoliosis because it can help strengthen the muscles supporting the spine, improve flexibility, and prevent the curve from worsening. Physical therapy and targeted exercise programs can help manage scoliosis symptoms and improve overall health and well-being.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"clfce8q050idr0aiombuq99xa","slug":"yoga-for-dancers","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"10 Yoga Poses Every Dancer Should Know","createdAt":"2023-03-17T10:24:56.736557+00:00","coverUrl":"rg8yvhhzuzvbnjnqb6qj.jpg","content":{"text":"If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.\\nIf you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.\\n\\nThe Best Kind of Yoga for Dancers\\nMost dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.\\nDepending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it's a style more focused on building strength and balance.\\nHatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.\\n\\n10 Effective Yoga Poses for Dancers\\nOf course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at \\nMyYogaTeacher online\\n.\\n\\n1. Tree Pose\\n\\nTree pose is an excellent pose for improving your balance and posture.\\nStand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.\\n\\n2. Warrior I Pose\\n\\nWarrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.\\nStand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.\\n\\n3. Half-Moon Pose\\n\\nThis pose also improves your balance while strengthening your legs.\\nFrom the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.\\n\\n4. Dancer’s Pose\\n\\nThe perfect pose for dancers, this posture works on your balance, focus, and alignment.\\nStand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.\\n\\n5. Downward Facing Dog Pose\\n\\nOne of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\\n6. Plank Pose\\n\\nFor incredible balance and core strength, try practicing Plank pose at least once every day.\\nStart with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.\\n\\n7. Locust Pose\\n\\nLocust builds strength in your lower back and spine while stretching your core.\\nLie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.\\n\\n8. Fixed Angle Pose\\n\\nRange of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.\\nSit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.\\n\\n9. Boat Pose\\n\\nAnother great posture for core strength, Boat pose works your abdominal muscles and improves your balance.\\nSit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.\\n\\n10. Corpse Pose\\n\\nWhile this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.\\nSit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.\\n\\nFrequently Asked Questions about Yoga for Dancers\\n\\nHow is yoga good for dancers?\\nYoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.\\n\\nWhy is yoga good for dancers?\\nYoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer's training regimen.\\n\\nHow to get started in yoga for dancers?\\nIf you're a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand.","html":"<p>If you’re a dancer then you already know — dancing requires the kind of full-body muscular control that’s much more involved than just being graceful on your feet. To be a good dancer, you need a high level of body awareness, muscle tone and flexibility. But that’s not all — dancing also requires control over your breathing to execute those delicate moves with ease.</p><p>If you’re looking to become a better dancer, or improve your existing skill set, yoga can help you gain more flexibility, strength, balance, and master your breathing. Yoga can also help improve your posture and alignment, and boost your concentration, awareness, and your well-being.</p><p></p><h2><strong>The Best Kind of Yoga for Dancers</strong></h2><p>Most dancers come to yoga with a preset level of flexibility most students don’t have. That’s why it’s important to take it slow if you’re just starting to practice yoga. It may be tempting to push too hard and overdo it. Like dancing, yoga poses require specific alignment — performing poses incorrectly can lead to injury.</p><p>Depending on your goals, there are multiple styles of yoga that may be right for you. For a flowing practice of yoga that often mimics dancing, Vinyasa yoga can help you gain more flexibility and movement that compliments your dance performance. Like Vinyasa, Power yoga can sometimes involve flowing movement, but it&#39;s a style more focused on building strength and balance.</p><p>Hatha, Iyengar, and Ashtanga yoga can also help improve your balance and posture, and these types of yoga typically involve some kind of breath work (or pranayama). If you need to unwind and destress while stretching sore and overworked muscles, Yin yoga or Restorative yoga can help you relax with gentle poses that are held for longer periods of time.</p><p></p><h2><strong>10 Effective Yoga Poses for Dancers</strong></h2><p>Of course, you can get started with some basic poses to help improve your dancing skills in the comfort of your own home. Try the poses below for a basic primer on dance-friendly yoga poses, or schedule an at-home session at <a title=\"http://myyogateacher.com\" href=\"http://myyogateacher.com\"><u>MyYogaTeacher online</u></a>.</p><p></p><h3>1. Tree Pose</h3><img src=\"https://media.graphassets.com/resize=width:5640,height:3760/QPBOO0VYQfeailxMzheK\" alt=\"Tree pose\" title=\"Tree pose.JPG\" width=\"5640\" height=\"3760\" /><p>Tree pose is an excellent pose for improving your balance and posture.</p><p>Stand in Mountain pose with your feet hip distance apart. Keep your arms relaxed at your sides while you focus on an easy, steady breath. Transfer your body weight to your left foot, while softly bending your right knee, pulling it into your chest. Place the sole of your right foot on the inside of your left thigh. Keep your spine and head straight, with your gaze forward. Once you’ve steadied your balance, bring your hands together in Namaste formation. Hold for 5-6 deep breaths.</p><p></p><h3>2. Warrior I Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/dO4fpyzTXSgUhUzS7L1G\" alt=\"Warrior I\" title=\"Warrior I.jpg\" width=\"7008\" height=\"4672\" /><p>Warrior I is both lengthening and strengthening, giving your legs a workout while stretching your upper body.</p><p>Stand in the center of your mat with your weight evenly balanced on both your feet. Step your right foot forward with your toes pointed toward the front of the mat. Angle your left (back) foot slightly. Bend your right knee at 90 degrees while keeping your left leg flexed and engaged. Inhale and lift your arms up toward the ceiling. Gently arch your back and lift your chest. You can keep your gaze facing forward, or look up toward your hands to further open your chest. Hold for 30-60 seconds and then repeat on the other side.</p><p></p><h3>3. Half-Moon Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/dSIyCvg1R4mVyENPDFZN\" alt=\"Half-Moon pose\" title=\"Half Moon.jpg\" width=\"6024\" height=\"4024\" /><p>This pose also improves your balance while strengthening your legs.</p><p>From the center of your mat, step your right foot forward. Drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.</p><p></p><h3>4. Dancer’s Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/2GpSTFkFTBO31LdXrjRM\" alt=\"Dancer’s pose\" title=\"Dancer-s pose.jpg\" width=\"6000\" height=\"4000\" /><p>The perfect pose for dancers, this posture works on your balance, focus, and alignment.</p><p>Stand in the middle of your mat with your weight evenly balanced on both feet. Shift your weight onto your left foot, while bending your right knee and grabbing your right foot with your right hand. Lift your left arm up toward the ceiling. Bend at your waist and slowly lean forward, lifting your right leg and engaging your core. For better balance, focus your gaze on a fixed point in front of you. Hold for 3-5 breaths, then repeat on the other side.</p><p></p><h3>5. Downward Facing Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/KVOJ8i0wTTupsj4YH1jh\" alt=\"Downward Facing Dog\" title=\"Downward Facing Dog.jpg\" width=\"7008\" height=\"4672\" /><p>One of the basic primary poses, Downward Facing Dog stretches your calves, hamstrings, and lower back.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p></p><h3>6. Plank Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/ruU2gCW1TdS93Qula7fy\" alt=\"Plank\" title=\"Plank (1).jpg\" width=\"6024\" height=\"4024\" /><p>For incredible balance and core strength, try practicing Plank pose at least once every day.</p><p>Start with your hands and knees on the floor in tabletop position, with your hands placed shoulder-width apart. Engage your core and lift the backs of your thighs toward the ceiling until your body is positioned in a straight line from your heels through your crown. Tuck your tailbone and press down with your heels as you hold this pose for 30-60 seconds.</p><p></p><h3>7. Locust Pose</h3><img src=\"https://media.graphassets.com/resize=width:6024,height:4024/MEG6Guj7QjW9grULEX5U\" alt=\"Locust\" title=\"Locust (1) (1).jpg\" width=\"6024\" height=\"4024\" /><p>Locust builds strength in your lower back and spine while stretching your core.</p><p>Lie face down on your mat, resting your forehead on your forearms and your legs stretched straight out behind you. With an inhale, extend your arms to your sides and lift your lower legs off the mat, keeping your upper legs (thighs and core) flat on the mat. Engage your glutes and press both of your legs together while holding them up. Hold this pose for 5-6 breaths.</p><p></p><h3>8. Fixed Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:922,height:674/GPy7ArH1R9ybxjoSfmbp\" alt=\"Fixed Angle pose\" title=\"Screenshot 2023-03-17 at 3.49.48 PM.png\" width=\"922\" height=\"674\" /><p>Range of motion in your hips is important for dancing, and Fixed Angle pose stretches your hip muscles while relieving tension in your lower back.</p><p>Sit on your yoga mat with your knees bent and the soles of your feet pressed against each other. With your spine straight, press your hands behind you and gently open up your chest and tuck in your abdomen. Hold the pose for 1-2 minutes.</p><p></p><h3>9. Boat Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/hSjiV6eNQZyIaHYts5uV\" alt=\"Boat pose\" title=\"Boat.JPG\" width=\"6000\" height=\"4000\" /><p>Another great posture for core strength, Boat pose works your abdominal muscles and improves your balance.</p><p>Sit on your mat with your knees bent and your hands at your sides. Engage your core, and gently lift and straighten your legs and your arms together, forming your body into a “v” shape. Keep your gaze focused on a fixed point in front of you, your chest open and your spine straight. Hold for a few breaths.</p><p></p><h3>10. Corpse Pose</h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/9iPDHEgTBiZzMv4qSJwh\" alt=\"Corpse pose\" title=\"Corpse pose.JPG\" width=\"6000\" height=\"4000\" /><p>While this pose may seem deceptively simple, it’s one of the most important yoga postures you can practice. Corpse pose will help you de-stress, relax, and fully integrate your yoga practice.</p><p>Sit on your yoga mat and lower your body to the floor, relaxing your legs and letting your arms rest on the floor at your sides, palms up. Keep your eyes closed and focus on your breathing. Relax the muscles in your face and neck, and visualize every part of your body letting go of all tension. Hold this pose for 5-7 minutes.</p><p></p><h3>Frequently Asked Questions about Yoga for Dancers</h3><p></p><h4>How is yoga good for dancers?</h4><p>Yoga is an excellent practice for dancers because it helps to improve flexibility, balance, and strength, which are all essential components of dance. Yoga postures are designed to work the entire body, and as a result, they can help dancers to develop the strength and stamina necessary to perform at their best. In addition to the physical benefits, yoga can also help dancers to reduce stress and anxiety, allowing them to focus more deeply on their performance.</p><p></p><h4>Why is yoga good for dancers?</h4><p>Yoga is beneficial for dancers in many ways. One of the most significant advantages of practicing yoga is its ability to improve flexibility. Dancers need to be flexible to perform at their best, and yoga can help them achieve a greater range of motion in their movements. Additionally, yoga can improve balance, which is essential for dancers who must maintain precise alignment during their performances. Yoga can also help to prevent injuries and promote overall wellness, making it an excellent complement to any dancer&#39;s training regimen.</p><p></p><h4>How to get started in yoga for dancers?</h4><p>If you&#39;re a dancer looking to incorporate yoga into your practice, there are several things you can do to get started. One of the best ways is to find a yoga teacher who has experience working with dancers. They will be able to tailor their instruction to your specific needs and goals. Additionally, you can look for yoga classes that focus on flexibility and balance, as these are areas that are particularly important for dancers. Finally, consider incorporating yoga into your warm-up or cool-down routine. This can be an excellent way to begin incorporating yoga into your dance practice and help you see the benefits of yoga firsthand.</p>"},"category":["yoga_poses"]}]},{"status":"success","post":[{"id":"cldsmp1r6u3s90ailp5jzwj94","slug":"6-yoga-poses-to-treat-scoliosis","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"6 Effective Yoga Poses To Treat Scoliosis","createdAt":"2023-02-06T09:46:29.53548+00:00","coverUrl":"nt9shejj0en8pdbuvdmp.jpg","content":{"text":"In recent years new information has come to light supporting the use of yoga as therapy for scoliosis. Groundbreaking discoveries made by MyYogaTeacher’s very own advisory board member, \\nDr. Loren Fishman\\n, have shed light on exactly how yoga can benefit patients who are experiencing this condition.\n\\nMore scientific research is underway, but here’s what we know about scoliosis, yoga, and how specific poses can help treat and help realign the spine for some patients.\n\\nWhat is Scoliosis?\\n\\nFirst, it’s important to thoroughly understand scoliosis and how it affects the spine. This condition is defined as an abnormal curvature of the spine. Normally, your spine should have a natural curvature, but for patients who have been diagnosed with scoliosis, their spines may curve or twist at an anomalous angle. This atypical curve can range from mild to severe, and it’s typically diagnosed in early childhood.\n\\nThis condition can but does not always result in pain. It can also lead to arthritis, back pain, and symptoms like numbness or weakness in one or both legs — due to the uneven alignment in the body that scoliosis creates. Depending on the severity of the scoliosis, some patients undergo surgery, while others manage the condition throughout their lives by exercising and stretching.\\n\\nThe Research Behind Yoga and Scoliosis\\n\n\\n\\nIn a 2014 peer reviewed study,\\n Dr. Loren Fishman discovered that regular practice of specific yoga poses could reduce scoliosis for some patients. An assistant Clinical Professor at Columbia University Medical School and Medical Director of\\n \\nManhattan Physical Medicine & Rehabilitation\\n in New York, Dr. Fishman has shown how yoga can treat a variety of conditions along with scoliosis — like osteoporosis, arthritis, insomnia, anxiety, and other issues. Dr. Fishman also studied yoga directly under master yogi B.K.S. Iyengar. \n\\nThrough his research, Dr. Fishman found that by stretching and strengthening adjacent muscles, targeted yoga poses could encourage realignment of the spine. Through this process, the curvature of the spine could slowly move to a more natural position, resulting in reduced pain, stiffness, and other symptoms caused by scoliosis.\n\\nDr. Fishman has also recently conducted a randomized control trial to further his research, designed to treat thoracic and lumbar scoliosis in teens between the ages of 14 and 18. Through treatment involving a daily, 2-minute yoga routine in conjunction with small botulinum injections, he is working to prove the effectiveness of yoga in a scientific setting.\n\\nHow Yoga Treats Scoliosis\\n\\nYoga works to treat scoliosis by strengthening and stretching specific muscle groups. The best poses to achieve this kind of targeted strength training are asymmetric poses that work the muscles on one specific side of the body, as well as poses that improve flexibility and mobility in the spine.\\nThese poses are only effective if practiced on a regular basis — preferably for a few minutes every day. Over time, they work to adjust and realign the spine to a more natural position. Patients can expect to see improvement over 6 to 8 months.\\nHowever, it’s important to note that some poses can cause scoliosis to worsen, and if practiced incorrectly, even the right yoga poses can cause harm. Before performing yoga to treat scoliosis, it’s recommended that patients speak with their doctor first — to find out if yoga therapy is right for them. To learn the correct form and alignment for each pose, it’s also advised that patients work with a certified yoga instructor. \\nIf you have scoliosis, make sure you avoid poses that might cause your condition to become worse. Any yoga posture that involves twists, backbends, or inversions should be avoided until you’ve been cleared for that kind of activity by your doctor. And while performing yoga for scoliosis, it’s vital that you listen to your body — if a posture causes pain or discomfort, stop practicing immediately.\\n\n\\n6 Effective Yoga Poses for Scoliosis\\n\\nPatients who have received a green light from their doctor and are ready to treat their scoliosis can get started with a few simple poses. Remember, regular practice is key, and this treatment only requires a few minutes of practice on a daily basis to create marked improvement over a long period of time.\\nThe asymmetric poses below focus on strengthening and stretching the left side of the body. If your doctor recommends this work for the right side of your body, simply reverse the instructions to use the opposite hand and foot.\\n\\n1. Cat Cow Pose\n\\n\\nStart by warming up your body with Cat Cow. This pose works to improve flexibility and mobility in your spine, preparing you for the yoga poses to follow.\\nStart with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.\\n\n\\n2. Downward Facing Dog Pose\n\\n\\nIn this progression, you can move from Cat Cow into Downward Facing Dog to continue warming up while stretching and strengthening the muscles in your back, around your rib cage, and your shoulders.\\nWith your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\n\n\\n3. Side Plank Pose\\n\\nThis is an asymmetric pose that strengthens the muscles on one side of the body, encouraging the realignment of the spine in patients with scoliosis. It works specific muscle groups in and around the abdomen, rib cage and spine. \\nStart in Downward Facing Dog and lower your body into a classic Plank pose. From there, rotate your body and balance on the outer edge of your left foot, with your right foot resting on top of it. Keep your right hip lifted so that your body resembles a straight line, with your weight balanced on your left hand and foot. Hold this pose for several breaths.\\n\n\\n4. Bird-Dog Pose\\n\\nAnother asymmetric-strengthening pose, Bird-Dog uses a balancing move to work the muscles on one side of the body while stabilizing your core.\\nStart on your hands and knees in a tabletop position, with your hands positioned directly underneath your shoulders and your knees below your hips. Activate your core muscles and lift your right arm and left leg away from the floor at the same time. Your right arm should be straight and extended forward in front of you, with your palm facing the left side of the room. Similarly, your left leg should also be straight and extended straight behind you. Keep your gaze focused toward the floor, as you reach with your right arm and left leg, lengthening and extending while keeping your core muscles engaged. Hold this position for 2-3 breaths, rest, and then repeat the action.\\n\n\\n5. Extended Side Angle Pose\\n\\nWhile this pose is often regarded as a strengthening pose for your legs, it also deeply stretches the sides of your body, and can therapeutically help realign an abnormally curved spine.\\nStep to the front of your mat and stand straight in Mountain pose. Step your right foot forward and turn it 90 degrees. Ground your keft foot and turn it slightly inward, and hold your arms out in a “T” shape. Bend your right knee to a 90-degree angle with your right thigh parallel to the floor. Lean toward your right knee by hinging forward at the hips, bringing your right arm to the floor. If you’re unable to reach the floor, you can use a yoga block for support. Lift your left arm and extend it above your left ear, so that your body resembles a straight line from your left ankle to the tips of your left fingers. Breath and hold this pose for 30-60 seconds.\n\\n\\n6. Half-Moon Pose\\n\\nLike Bird-Dog, Half-Moon pose is a balancing move that stretches and strengthens the body asymmetrically. It’s best to move into this pose from Extended Side Angle.\\nWhile in Extended Side Angle pose, drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.","html":"<p>In recent years new information has come to light supporting the use of yoga as therapy for scoliosis. Groundbreaking discoveries made by MyYogaTeacher’s very own advisory board member, <a target='_blank' title=\"https://www.myyogateacher.com/advisor/dr-loren-fishman\" href=\"https://www.myyogateacher.com/advisor/dr-loren-fishman\">Dr. Loren Fishman</a>, have shed light on exactly how yoga can benefit patients who are experiencing this condition.<br></p><p>More scientific research is underway, but here’s what we know about scoliosis, yoga, and how specific poses can help treat and help realign the spine for some patients.<br></p><h2><strong>What is Scoliosis?</strong></h2><p></p><p>First, it’s important to thoroughly understand scoliosis and how it affects the spine. This condition is defined as an abnormal curvature of the spine. Normally, your spine should have a natural curvature, but for patients who have been diagnosed with scoliosis, their spines may curve or twist at an anomalous angle. This atypical curve can range from mild to severe, and it’s typically diagnosed in early childhood.<br></p><p>This condition can but does not always result in pain. It can also lead to arthritis, back pain, and symptoms like numbness or weakness in one or both legs — due to the uneven alignment in the body that scoliosis creates. Depending on the severity of the scoliosis, some patients undergo surgery, while others manage the condition throughout their lives by exercising and stretching.</p><p></p><h2><strong>The Research Behind Yoga and Scoliosis</strong><br></h2><p><a title=\"https://journals.sagepub.com/doi/10.7453/gahmj.2013.064\" href=\"https://journals.sagepub.com/doi/10.7453/gahmj.2013.064\"><u>In a 2014 peer reviewed study,</u></a> Dr. Loren Fishman discovered that regular practice of specific yoga poses could reduce scoliosis for some patients. An assistant Clinical Professor at Columbia University Medical School and Medical Director of<a title=\"https://www.manhattanphysicalmedicine.com/\" href=\"https://www.manhattanphysicalmedicine.com/\"> <u>Manhattan Physical Medicine &amp; Rehabilitation</u></a> in New York, Dr. Fishman has shown how yoga can treat a variety of conditions along with scoliosis — like osteoporosis, arthritis, insomnia, anxiety, and other issues. Dr. Fishman also studied yoga directly under master yogi B.K.S. Iyengar. <br></p><p>Through his research, Dr. Fishman found that by stretching and strengthening adjacent muscles, targeted yoga poses could encourage realignment of the spine. Through this process, the curvature of the spine could slowly move to a more natural position, resulting in reduced pain, stiffness, and other symptoms caused by scoliosis.<br></p><p>Dr. Fishman has also recently conducted a randomized control trial to further his research, designed to treat thoracic and lumbar scoliosis in teens between the ages of 14 and 18. Through treatment involving a daily, 2-minute yoga routine in conjunction with small botulinum injections, he is working to prove the effectiveness of yoga in a scientific setting.<br></p><h2><strong>How Yoga Treats Scoliosis</strong></h2><p></p><p>Yoga works to treat scoliosis by strengthening and stretching specific muscle groups. The best poses to achieve this kind of targeted strength training are asymmetric poses that work the muscles on one specific side of the body, as well as poses that improve flexibility and mobility in the spine.</p><p>These poses are only effective if practiced on a regular basis — preferably for a few minutes every day. Over time, they work to adjust and realign the spine to a more natural position. Patients can expect to see improvement over 6 to 8 months.</p><p>However, it’s important to note that some poses can cause scoliosis to worsen, and if practiced incorrectly, even the right yoga poses can cause harm. Before performing yoga to treat scoliosis, it’s recommended that patients speak with their doctor first — to find out if yoga therapy is right for them. To learn the correct form and alignment for each pose, it’s also advised that patients work with a certified yoga instructor. </p><p>If you have scoliosis, make sure you avoid poses that might cause your condition to become worse. Any yoga posture that involves twists, backbends, or inversions should be avoided until you’ve been cleared for that kind of activity by your doctor. And while performing yoga for scoliosis, it’s vital that you listen to your body — if a posture causes pain or discomfort, stop practicing immediately.</p><p><br></p><h2><strong>6 Effective Yoga Poses for Scoliosis</strong></h2><p></p><p>Patients who have received a green light from their doctor and are ready to treat their scoliosis can get started with a few simple poses. Remember, regular practice is key, and this treatment only requires a few minutes of practice on a daily basis to create marked improvement over a long period of time.</p><p>The asymmetric poses below focus on strengthening and stretching the left side of the body. If your doctor recommends this work for the right side of your body, simply reverse the instructions to use the opposite hand and foot.</p><p></p><h3>1. Cat Cow Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/fETpuCUuShQh1FwGLsRC\" alt=\"Cat Cow Pose\" title=\"CatCow.jpg\" width=\"3504\" height=\"2336\" /><p>Start by warming up your body with Cat Cow. This pose works to improve flexibility and mobility in your spine, preparing you for the yoga poses to follow.</p><p>Start with your hands and knees on the floor. Inhale and look up, lifting your chin and gently arching your back. As you exhale, drop your chin and look down toward your naval as you curl your spine forward. Continue this movement 5-10 times.</p><p><br></p><h3>2. Downward Facing Dog Pose<br></h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/iLaIVZYWTSmlJGZehOoa\" alt=\"Downward Facing Dog Pose\" title=\"DownwardFacing Dog.jpg\" width=\"3504\" height=\"2336\" /><p>In this progression, you can move from Cat Cow into Downward Facing Dog to continue warming up while stretching and strengthening the muscles in your back, around your rib cage, and your shoulders.</p><p>With your hands and knees on the floor, push your hips upward until you are balancing on your hands and feet, and your body resembles an inverted “v” shape. Reach your heels toward the floor, stretching your hamstrings and activating your thighs. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p><br></p><h3>3. Side Plank Pose</h3><img src=\"https://media.graphassets.com/resize=width:3000,height:2000/uLUVlHi5RYis0KAuBDxL\" alt=\"Side Plank Pose\" title=\"DSC00460.jpg\" width=\"3000\" height=\"2000\" /><p>This is an asymmetric pose that strengthens the muscles on one side of the body, encouraging the realignment of the spine in patients with scoliosis. It works specific muscle groups in and around the abdomen, rib cage and spine. </p><p>Start in Downward Facing Dog and lower your body into a classic Plank pose. From there, rotate your body and balance on the outer edge of your left foot, with your right foot resting on top of it. Keep your right hip lifted so that your body resembles a straight line, with your weight balanced on your left hand and foot. Hold this pose for several breaths.</p><p><br></p><h3>4. Bird-Dog Pose</h3><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/9KV7l1QORXyBI8plBtdv\" alt=\"Bird-Dog Pose\" title=\"Bird Dog.jpg\" width=\"3504\" height=\"2336\" /><p>Another asymmetric-strengthening pose, Bird-Dog uses a balancing move to work the muscles on one side of the body while stabilizing your core.</p><p>Start on your hands and knees in a tabletop position, with your hands positioned directly underneath your shoulders and your knees below your hips. Activate your core muscles and lift your right arm and left leg away from the floor at the same time. Your right arm should be straight and extended forward in front of you, with your palm facing the left side of the room. Similarly, your left leg should also be straight and extended straight behind you. Keep your gaze focused toward the floor, as you reach with your right arm and left leg, lengthening and extending while keeping your core muscles engaged. Hold this position for 2-3 breaths, rest, and then repeat the action.</p><p><br></p><h3>5. Extended Side Angle Pose</h3><img src=\"https://media.graphassets.com/resize=width:3012,height:2012/2XXqOnQrR1KMIW6ZiULf\" alt=\"Extended Side Angle Pose\" title=\"Extended Side Angle.jpg\" width=\"3012\" height=\"2012\" /><p>While this pose is often regarded as a strengthening pose for your legs, it also deeply stretches the sides of your body, and can therapeutically help realign an abnormally curved spine.</p><p>Step to the front of your mat and stand straight in Mountain pose. Step your right foot forward and turn it 90 degrees. Ground your keft foot and turn it slightly inward, and hold your arms out in a “T” shape. Bend your right knee to a 90-degree angle with your right thigh parallel to the floor. Lean toward your right knee by hinging forward at the hips, bringing your right arm to the floor. If you’re unable to reach the floor, you can use a yoga block for support. Lift your left arm and extend it above your left ear, so that your body resembles a straight line from your left ankle to the tips of your left fingers. Breath and hold this pose for 30-60 seconds.<br></p><p></p><h3>6. Half-Moon Pose</h3><img src=\"https://media.graphassets.com/resize=width:3012,height:2012/lWXub8KFRCjmY3HxhHpP\" alt=\"Half-Moon Pose\" title=\"Half Moon.jpg\" width=\"3012\" height=\"2012\" /><p>Like Bird-Dog, Half-Moon pose is a balancing move that stretches and strengthens the body asymmetrically. It’s best to move into this pose from Extended Side Angle.</p><p>While in Extended Side Angle pose, drop your left hand to your side while reaching your right hand forward. Touch the tip of the mat with your right hand as you inhale and lift your left leg off the floor. Ground your right foot into the mat, and gently straighten your right leg. Lift and extend your left arm so that it is stretching up toward the ceiling, and lengthen your left leg as it extends toward the back of the room. Keep your head in a neutral position and your gaze facing forward. Hold for 3-4 breaths.</p>"},"category":["pain_management"]}]},{"status":"success","post":[{"id":"clcj3lf1lgzxo0biq4f8y3r90","slug":"yoga-poses-for-hamstrings","author":{"name":"Will","teacherMytSlug":"will-1","pictureUrl":"will.jpeg"},"title":"5 Best Yoga Poses for Tight Hamstrings","createdAt":"2023-01-05T13:02:09.506404+00:00","coverUrl":"anffcybhmxlctir9ccfd.jpg","content":{"text":"You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. \n\\nLeft untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.\n\\nSymptoms of Tight Hamstrings\\n\n\\nTight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.\\nIf you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.\n\\n\\nHow to Practice Yoga for Tight Hamstrings\\n\n\\nYou can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.\n\\nIt’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. \n\\nDaily Yoga Sequence for Tight Hamstrings\\n\n\\nTry practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.\n\\nWarm up Yoga Sequence for Tight Hamstrings\\n\n\\n1. Mountain Pose\\n\\n\\n\\nStart by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.\\n\\n2. Standing Half-Forward Bend \\n\\n\\n\\nAs you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.\n\\n5 Yoga Poses for Tight Hamstrings\\n\n\\n1. Standing Forward Fold Pose\\n\\n\\n\\nFrom Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.\\nThis stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. \\n\\n2. Downward Facing Dog Pose\\n\\n\\n\\nYou can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.\\nDownward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.\\n \\n3. Triangle Pose\\n\\n \\nFrom Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.\\nTriangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.\\n \\n4. Hand-To-Big-Toe Pose\\n\\n\\n\\nTransition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.\\nHand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.\\n \\n5. Wide-Angle Forward Fold Pose\\n\\n\\n\\nTurn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.\\nWide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.\\n \\nMore Advanced Yoga Poses for Tight Hamstrings\\nReady to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:\\n \\n1. One-Legged Side Plank Pose \\n\\n\\n\\nGive yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.\\n \\n2. Monkey Pose \\n\\n\\n\\nThis pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. \\n \\n3. Firefly Pose\\n\\n\\n\\nFirefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.","html":"<p>You don’t have to be a runner, skier, cyclist, dancer, or a climber to know the feeling of tight hamstrings. Sitting for hours at a desk can also restrict the muscles along the backsides of your legs, and this kind of tension can cause stiffness and soreness, as well as numerous other issues. <br></p><p>Left untreated, overly tight hamstrings can cause injury to your joints — especially your ankles, hips, and your knees. They can also affect your ability to play sports, and the simple act of walking can start to feel stiff and painful.<br></p><h2><strong>Symptoms of Tight Hamstrings</strong><br></h2><p>Tight hamstrings can lead to further imbalance in the body, manifesting as pain in your lower back and/or knees, a tight sciatica or IT band and pelvic problems. You may feel pain in one or both sides of your hips, and your stride may be uneven — which in turn affects your whole body.</p><p>If you’re suffering from these kinds of symptoms, you can help relax your hamstring muscles and realign your body by practicing yoga. In fact, yoga for your hamstrings not only helps relieve some of that tension, but it also builds strength, improves mobility, and lowers inflammation.<br></p><p></p><h2><strong>How to Practice Yoga for Tight Hamstrings</strong><br></h2><p>You can relax and lengthen your hamstring muscles by practicing a few simple moves every day. You won’t see immediate changes overnight, but if you perform poses that stretch your hamstrings, glutes, calves, and connective tissue on a regular basis, you’ll find relief from pain and a better sense of balance throughout your body.<br></p><p>It’s important to always warm up before practicing yoga to avoid injury and to allow for a deeper stretch. Avoid pushing yourself too deeply into a pose, and if you’re just starting out pay attention to how your body feels and remember to take it slowly. <br></p><h3><strong>Daily Yoga Sequence for Tight Hamstrings</strong><br></h3><p>Try practicing this warm up and asana sequence on a regular basis to relax your hamstrings. Once you’ve mastered the basics, you can take your practice to the next level with even deeper postures for tight hamstrings.<br></p><h3><strong>Warm up Yoga Sequence for Tight Hamstrings</strong><br></h3><h4><strong>1. Mountain Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/urtde5VZTUBl7ZLi67iy\" alt=\"Mountain Pose\" title=\"moutain.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Start by warming up at the top of your mat, inhaling and standing tall in Mountain pose. Feel your hamstrings, calves, glutes, and quads energize as you stand rooted and firm on your mat.</p><p></p><h4><strong>2. Standing Half-Forward Bend </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:3504,height:2336/ZD3WiO8sTJSMEWyMc2q1\" alt=\"Standing Half-Forward Bend \" title=\"Adho Mukha Svanasana (Downward Dog).jpg\" width=\"3504\" height=\"2336\" /><p></p><p>As you exhale, bend forward from your waist while keeping your gaze straight ahead. Rest your hands on your thighs or the floor while you hold this pose for 30 to 60 seconds.<br></p><h2><strong>5 Yoga Poses for Tight Hamstrings</strong></h2><h2><br></h2><h3><strong>1. Standing Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/4sYqYA4oR5ehbMHSRDkg\" alt=\"Standing Forward Fold Pose\" title=\"1. Standing Forward Fold.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>From Standing Half-Forward Fold, allow your body to sink deeper into the stretch by letting your chest relax on your thighs and extending your arms down onto the mat. Inhale and exhale, allowing your torso to extend without rounding your back. Lengthen and soften your neck, and let the muscles of your thighs and lower back open and release any built-up tension. Hold the pose for 1-2 minutes.</p><p>This stretch lengthens the muscles along the backsides of your legs and provides relief for lower back pain. Even though it’s a standing posture, Standing Forward Fold is incredibly relaxing and effective in calming your mind. </p><p></p><h3><strong>2. Downward Facing Dog Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/vFYqqxJNTCcv4HksemAh\" alt=\"Downward Facing Dog Pose\" title=\"2. Down Facing Dog.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>You can transition from Standing Forward Fold into Downward Facing dog by bending your knees, placing your palms firmly on your mat, and walking your feet backward. Keep your hips lifted so that your body resembles an inverted “V” shape. Press down through your heels and your hands so that you’re giving your hamstrings a deep stretch. Keep your head between your arms, lengthening your side-body as you stretch. Stay here for several breaths.</p><p>Downward Facing Dog activates your legs while stretching your glutes, hamstrings and calves. It also helps relieve lower back pain and builds strength in your shoulders.</p><p> </p><h3><strong>3. Triangle Pose</strong></h3><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/u6K4sHQpQsubD0EYzQty\" alt=\"Triangle Pose\" title=\"3. Triange Pose.JPG\" width=\"6000\" height=\"4000\" /><h4><strong> </strong></h4><p>From Downward Facing Dog bend your right knee and bring your right foot up between your hands. Plant your feet and lift your body up, extending both arms out to your sides. Pivot your left foot so that it rests parallel with the edge of your mat. Balance your weight between your feet, keeping your legs engaged but with a soft bend in your knees. On your next exhale, hinge at your waist, bending to place your right hand on your right foot, ankle, or floor. Slowly rotate your torso and extend your back arm until both of your arms are positioned in a straight line. Hold for several breaths and repeat on the other side.</p><p>Triangle pose lengthens your hamstrings as well as the muscles along your entire side-body. This position also helps stretch and realign your pelvic muscles.</p><p> </p><h3><strong>4. Hand-To-Big-Toe Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/5JexdA25RKGMJU5YEk9w\" alt=\"Hand-To-Big-Toe Pose\" title=\"4. Hand to Big Toe.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Transition by moving back to the top of your mat and standing in Mountain pose. Relax here for a moment while you find your balance. Gently shift your weight to your left foot and raise your right knee from the ground. With your first two right fingers, reach for the big toe of your right leg. As you inhale, slowly extend your right leg in front of you while maintaining a straight spine and open chest. Hold this pose for five breaths, and on your next inhalation, open your right leg to your right side and hold it there for another five breaths. To return to your original position, inhale and slowly bring your right leg back to the center and lower it to the ground as you exhale. Repeat on your left leg.</p><p>Hand-To-Big-Toe not only stretches and lengthens your hamstrings, but it also realigns your pelvis and improves your balance and posture.</p><p> </p><h3><strong>5. Wide-Angle Forward Fold Pose</strong></h3><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3055/IhGdG6wSlCjS1OSL8EMO\" alt=\"Wide-Angle Forward Fold Pose\" title=\"5. Wide Angled Forward Fold.JPG\" width=\"6000\" height=\"3055\" /><p></p><p>Turn at the top of your mat and step your legs wide for Wide-Angle Forward Fold. Engage your quads while keeping your knees soft. Bend forward from your waist and rest the crown of your head on the floor. If you’re feeling stiff and unable to touch your head to the floor, try bending far enough to rest your forearms or hands on the floor. Breathe deeply into this pose and hold for 30-60 seconds.</p><p>Wide-Angle Forward Fold relieves lower back pain while stretching your hamstrings and the sides of your legs. This pose also provides a deep hip stretch.</p><p> </p><h3><strong>More Advanced Yoga Poses for Tight Hamstrings</strong></h3><p>Ready to elevate your practice to a new level? Once you’ve begun the process of loosening your hamstrings with the above poses, try challenging yourself a little further with some of these more advanced poses:</p><p> </p><h4><strong>1. One-Legged Side Plank Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:7008,height:4672/Yx4E6XpGTg3xXKy8KrnX\" alt=\"One-Legged Side Plank Pose \" title=\"6. One Legged Side Plank Pose.jpg\" width=\"7008\" height=\"4672\" /><p></p><p>Give yourself a deep hamstring stretch while developing strength and balance with this pose. From Plank position, rotate your right arm and body until you are balancing on your left hand the outer edge of your left foot. Bend your right knee, hold your big toe, and straighten your right leg. Repeat on the other side.</p><p> </p><h4><strong>2. Monkey Pose </strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:3241/q856ZZjR0SZICuKrP2Tg\" alt=\"Monkey Pose\" title=\"7. Monkey Pose.JPG\" width=\"6000\" height=\"3241\" /><p></p><p>This pose stretches your hamstrings and activates your inner thighs and glutes  from a seated position. From the Crescent Moon pose, extend one leg in front of you and the other behind you as far as you can, while raising your arms above your head. </p><p> </p><h4><strong>3. Firefly Pose</strong></h4><p></p><img src=\"https://media.graphassets.com/resize=width:6000,height:4000/JMGKeS4ZQIiEyJj6N6cZ\" alt=\"Firefly Pose\" title=\"8. Firefly Pose.JPG\" width=\"6000\" height=\"4000\" /><p></p><p>Firefly requires advanced-level abdominal and upper body strength. Planting your hands on your mat, bend your knees and rest your thighs on the backs of your arms. From this position, wrap your legs in front and extend your feet outward.</p>"},"category":[]}]}],"workshop":[],"slug_name":"ardha-chandrasana","asana_navigation":[{"link":"#main-title","section":"Ardha Chandrasana (Half Moon Pose)"},{"link":"#overview","section":"Overview & Etymology"},{"link":"#how-to-do","section":"How to do Ardha Chandrasana (Half Moon Pose)"},{"link":"#how-to-practice","section":"Ardha Chandrasana (Half Moon Pose) Variations to Consider"},{"link":"#FAQ","section":"FAQs"},{"link":"#dhanurasana-workshops","section":"Ardha Chandrasana (Half Moon Pose) Workshops"},{"link":"#dhanurasana-articles","section":"Ardha Chandrasana (Half Moon Pose) Articles"}],"faq_helmet":[{"@type":"Question","name":"What is Ardha Chandrasana good for?\n","acceptedAnswer":{"@type":"Answer","text":"Ardha Chandrasana is good for improving postural imbalance. It increases core and leg muscle stability while improving flexibility and strength in your lower body.&nbsp;"}},{"@type":"Question","name":"Can beginners perform Ardha Chandrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Ardha Chandrasana is a standing balance pose that requires loads of core strength, stability, and mindfulness for execution. Beginners should work on preparing their focus, core strength, and leg muscle stability before jumping directly into Ardha Chandrasana. "}},{"@type":"Question","name":"What are the different preparatory poses in Ardha Chandrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Triangle Pose, Sun Salutation, Warrior Pose, and Intense Side Stretch Pose are some excellent preparatory poses for Ardha Chandrasana. Each of these poses will help you activate your knees, spine, ankles, calves, inner thighs, hamstrings, and obliques.&nbsp;"}},{"@type":"Question","name":" What are the benefits of Ardha Chandrasana?\n","acceptedAnswer":{"@type":"Answer","text":"The benefits of Ardha Chandrasana are:&nbsp;It improves core balance.&nbsp;It enhances leg muscle strength.Aids in relaxing mild neck or back pain symptoms.&nbsp;&nbsp;It boosts the functioning of small and large intestines.&nbsp;It opens the chest, lengthens the spine, and activates the glutes.&nbsp;"}},{"@type":"Question","name":"What are the different variations in Ardha Chandrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Assisted Half Moon Pose on the Floor, Sugarcane Pose,&nbsp; Revolved Half Moon Pose, and Bound Revolved Half Moon Pose are different variations in Ardha Chandrasana.&nbsp;"}},{"@type":"Question","name":"What is Parivrtta Ardha Chandrasana?\n","acceptedAnswer":{"@type":"Answer","text":"Parivrtta Ardha Chandrasana, or Revolved Half Moon Pose, is an intermediate-level yoga pose variation for the primary Ardha Chandrasana pose.&nbsp;In the Parivrtta Ardha Chandrasana, the upper body is balanced on any one leg, and the torso is twisted at the side and your gaze is directed upward.&nbsp;"}},{"@type":"Question","name":"Who should not do Trivikramasana?\n","acceptedAnswer":{"@type":"Answer","text":"Practitioners with chronic back pain, knee pain,&nbsp; inflammatory knee arthritis, or ankle arthritis should not perform this pose. 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