Home Yoga Core Strength Pose Library Bound Ardha Chandrasana

Bound Ardha Chandrasana / Bound Half-Moon

I call this pose Flying Bow, because it makes the shape of Dhanurasana (Bow Pose) with the top arm and leg, and allows you to feel like you're floating the pose high above the Earth. It also lowers the head in surrender to the heart, and cultivates the rooted freedom that is the goal of any yogi.

Stand at the front of your mat and bend your knees. Fold into a gentle forward bend, widen your hands slightly more than shoulder-distance apart, and come onto the fingertips. Power your right foot into the ground as you bring your left knee into your chest. Take hold of your left ankle in your left hand.

Preparation

Maintain an engaged lower belly and long tailbone as you begin to roll your left shoulder back and lift your bound leg toward the sky as you straighten your standing leg. Try to press the left foot into your hand, and arch into a heart-opening backbend. Remember to ground the standing foot, especially the big toe mound, for counter balance.

Full Expression

Aim for 5-10 breaths here then release into a forward bend with bent knees before doing the pose on the other side.

Note: If this pose isn’t accessible to you with a straight standing leg, try bending the knee, using a strap to hold the lifted foot, or just reaching for the foot as best you can.