Yoga Wire

This is the first asana in the series, and a very important posture as far as setting the stage for the rest of your class. In the Bikram series, Ardha Chandrasana, or Half Moon Pose, includes the side bends (right, then left) as well as the backward bend that follows.

Before you move into the side bends, get a good stretch UP, to create a lot of length in the body and space between the vertebrae. Keep your grip very tight and avoid shrugging your shoulders up by your ears; instead think about stretching your arms and spine, while drawing your shoulderblades down. Keep your lower body contracted. Make sure to follow the instructor’s alignment cues to the letter, and ONLY come down as far as you are able to maintain that proper form and alignment - the depth will come with practice and effort. For more flexible people, be aware that both heels stay firmly grounded.

The first set is held a little longer, and can be very intense. Make sure you’re breathing because your muscles need the oxygen, especially as they are just starting to release in the first set. Use Bikram’s 80/20 breathing and avoid holding your breath - this will make your posture more of a struggle.

In the Backward Bend, keep your lower body very tight. Make sure your head and neck are completely relaxed. As you inhale, lift up out of the lower spine, and remember to stay lifted as you start to come back. For me, I initiate the backward bend with my sternum and shoulderblades, like I’m diving backwards, and then deepen my posture by first looking back and also bringing my arms way back.