The Standing Forward Bend, Uttanasana (intense
spinal stretch) in Sanskrit, is another deceptively simple pose.
No matter how long you practice yoga, you can continue to learn
from the pose. To start, it will help to open your hips and hamstrings.
As you go on, you will find that the pose also calms and quiets
the mind, and challenges your ability to maintain the humility of
the beginner’s mind. The forward bend is called “the
pose of surrender.” Try to approach it with this in mind.
Surrender to gravity. Surrender to the breath. Let your body open
as it is ready on its own accord.
Newcomer's Hint: Be sure that your knees
are not locked or bowed back. A slight bend in your knees is
o.k. It’s preferable to get the proper hip alignment and
rotation and let your hamstrings open when they are ready.
Step-by-step Instructions for Half Moon
Pose:
1. Start in Tadasana
standing sideways on your mat. Bring your hands to your heart
2. Begin a long, slow exhale. Clasp your thumbs,
and tilt your tailbone back behind you as you stretch your torso
and arms out parallel with the floor
3. As you bend, stretch your belly in both directions
top to bottom. Push the lowest reaches of your abdominal sheath
downward through your pelvis. Pull the rest of your abdominal muscles
long to assist in lengthening your torso parallel to the ground.
You can press your hands firmly into your thighs to assist in lengthening
your torso
4. Continue exhaling as you round your
spine so your head, shoulders and arms hang down relaxed
5. Let each hand take hold of the opposite elbow.
Continue to breathe slowly and deeply through your nose
6. Your belly is doing a lot in this simple forward
bend. Continue to push the lower reaches of your abdominal sheath
upwards through your legs to lift your sit bones towards the ceiling
as you press your heels gently into the floor. At the same time,
stretch your middle and upper abdominals down over your thighs
7. If your hands come to the floor, you can try to go a little further.
See if you can put your hands flat on the floor, or point your fingers
back with your hands flat, or stand gently upon your hands
8. Remain in the pose breathing slowly and deeply
for at least a minute, preferably two or three
9. Come out slowly and safely. Pull your belly all the way in toward
your spine and use your arms to help. Push your hands into your
thighs just above your knees. Roll up one vertebra at a time
