Revolved Half Moon Pose

Instructions

1. 1Begin in Warrior I with your right foot forward, then shift your weight onto the right foot and hinge forward from the hips.
2. 2Place your left hand on a block or the floor directly below your shoulder, about 30 cm in front of the right foot.
3. 3Extend your left leg straight back, bringing it parallel to the floor with the foot flexed.
4. 4Open your torso to the right by rotating through the ribcage, and extend your right arm toward the ceiling.
5. 5Stack your hips so they are level — avoid letting the lifted hip open toward the ceiling.
6. 6Gaze up at the raised hand, or look down if balance requires it.
7. 7Hold for four to six breaths, then lower the foot with control and switch sides.

Contraindications & precautions

• ⚠Vertigo or balance disorders — the single-leg balance combined with spinal rotation can trigger disorientation.
• ⚠Lumbar disc herniation — the simultaneous forward fold and rotation places significant compressive and shear forces on the lumbar spine.
• ⚠High blood pressure — the inverted position of the head below the heart combined with intense effort can cause unsafe pressure spikes.