Gaze up, over the shoulderLifted leg levelStanding knee softStanding foot downBound Half Moon
Baddha Ardha Chandrāsana
Read what the gnome says
Bound Half Moon! From half moon, bend the lifted knee and wrap the top arm behind the back, catching the thigh or hand. Open the chest, hips stacked. Use a block. Breathe, then switch. Balancing, bound gnome.
Works on Gluteus medius · Quadriceps · Hamstrings · Obliques
How to do it
- From Half Moon, bend the top arm behind the back.
- Hold the inner thigh or wrist, open the chest and lift the back leg level.
- Keep the standing knee soft, hold and breathe; switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t force the bind.
- Don’t let the lifted hip drop.
Benefits
- Builds strength and steadiness in the legs.
- Improves posture and balance.
- Wakes up the whole body: good early in a practice.
Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.
Not medical advice. Ease off if anything feels sharp or wrong.
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