Yoga for beginners : Half Moon Pose

Transcript

hi I'm Nahed and today we're going to have a little look at half moon pose I've got a way to get into it traditionally and then I've got a little beginner's way to get in there It's quite fun So if you're ready let's get on the mat So traditionally you normally get into half nude pose You probably have gone into trkenasana and then you'll bend the knee from here And then what I quite like to do is take the one hand on the hip and really open this out It's all about being quite open in the shoulders and the hips You're going to pop your hand down in front of that first um in front of your front foot So it's sort of forwards and out a little bit And it all depends where that needs to be on you really You're going to press all your weight into your right foot So really press your weight into the bones of the feet And then you're really slowly going to just travel up keeping if you can everything nice and wide So that hopefully that hip stacked on top of the bottom h And then you can take your arm back So that's one way of getting into it And similarly if you're getting into it from exactly the same pose you can also take a block or a hook and place it down on the floor either high up quite high up perhaps And then that just gives you a little bit more lift up off from the floor So like so Tada You want to make sure that you don't want your weight into that rock because it's not that steady um or a beginner's way into it which is quite fun is um you if you can get a block it probably is better but if not have a book that you feel quite sturdy with So it's got to be something that you're going to put some weight onto You lift the block up and place it on the floor and lift up And for some reason I don't know why but this almost seems easier to do than work it up from the floor So it feels a bit scary to put your weight down but it's actually quite easy to then lift up and away from the floor Should we try that on the other side so variations are coming into a sort of a lunge position with the back toes in slightly taking the block or the block in front of you and slowly pressing into the left foot and then pressing in pressing in pressing in and then growing this pose up from the ground So we're rolling up from the ground There we go Or the other option just sort of drop into it And the thing to think about really when you're doing something like this is is not to be too frightened and just play a little bit cuz what can go wrong there you go That was half And so now let's try and see if you can put that into a flow So how would you use it when you're coming into flow so let's get into um our lunge position So we're going to take our feet nice and wide Your knee is going to track second and third toe Ankle above the knee and really send that thigh out Good And then we're going to have So we're coming into warrior two Nice And then we're going to reach forwards and then pop the fingertips down on the ground have your hand onto your hip and then reach all the way up into your half moon pose And then to come out of it you can really easily take the left hand down to the ground And can you see I'm turn turning my back foot So I'm pivoting on the back foot I'm going to press back and away with that left heel And I'm really slowly going to reach it back and forwards at the same time to come back into my forward fold I'm going to inhale up on fingertips and lengthen the center of the chest away from the pubic bone And I'm going to exhale into my forward fold Good I'm going to inhale again And then I'm going to take my right knee all the way back until I come into my lunge position I'm going to inhale to come back up into my warrior two And I'm going to reach forwards and just land my fingertips forwards on my left foot Press into the left foot Step forwards And up we come on the other side So you roll and unravel up and away from the floor Good I'm going to sweep that right hand all the way down I'm going to turn my back toes down towards the floor Again I'm going to inhale up my fingertips Maybe press the right foot away from you and then reach back and forwards at the same time as you come back to land into your forward fold We inhale the fingertips We exhale Press down through the bones of the feet and roll up and away from the floor until you come back up to center Thank you so much for watching and please do leave your comments below You can also above and I really look forward to seeing you next time Bye-bye [Music]