Half moon pose - Ardha Chandrasana

Ardha Chandrasana or half moon pose strengthens and tones the legs, the buttocks, the abdomen and the arms. It provides a great overall stretch to the body and brings a calming effect to the mind.

1. Start in Triangle pose, balancing on your right foot with your right hand to the mat.
2. Inhale and bend the right knee slightly, bringing your right palm completely to the mat whilst keeping your left arm up in alignment of triangle pose.
3. Exhale and lift the left leg up, straighten the right leg and engage the abdomen.
4. Inhale and maintain the pose, with the torso on vertical alignment and the left leg the same.
5. Exhale and look up to the ceiling.

Hold this pose for a few deep breaths and when you are ready to come out of it, bring your left foot to the mat, balance yourself onto your legs and bring your torso all the way up slowly. 
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Advanced option
Bend your left knee, lifting the leg further up and bring your left hand to the left foot.

Advanced option

Physical benefits:
Strengthens and tones the legs
Tones the buttocks
Stretches the legs
Tones the arms
Strengthens the ankles
Tones the abdomen
 
Mental benefits:
Calms the mind
Relieves symptoms of stress
Connects us to our feminine side of the body
Relieves nervous tension
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure
Injury in the knees and ankles
Back injuries