Ardha Chandra Chapasana (Sugarcane in Half Moon Pose) To move into the Chapasana variation of Ardha Chandrasana,
bend your top leg and reach your top hand to grab the foot.
Not exact matches
Roll up 4 counts, hold at the
top, extend your arms forward,
legs straight or
bent in a table
top position.
She was able to
bend it in such a way that her
legs ended up on
top of the tray rather than under it.
At the
top of the position pull your
legs in to touch your elbows but DO N'T
bend your knees.
Lie on your right side with the
legs on
top of each other,
bent at the knees.
Single -
leg / Medicine Ball Bridge: Lie faceup with knees
bent, left
leg straight up and right heel on
top of medicine ball, arms at sides with palms down (A).
Rise up into a side plank variation, with your bottom (left)
leg straight out to the side and your
top (right)
leg behind you,
bent at 45 - degrees for support.
Lie on your side with bottom knee
bent and
top leg extended to straight.
You can
bend that
top leg or employ a towel or strap to receive the same benefits of the posture to stretch the extended hamstring.
With your spine tall, rise to the
tops of your feet,
bend your
legs over your toes, and straighten your
legs.
Place your right
leg on
top of the end of the bench,
bend your torso forward until it becomes parallel to the floor and place the right hand on the other end of the bench for better support.
Place the left
leg on
top of the end of the bench,
bend your torso forward from the waist until your upper body is parallel to the floor, and place your left hand on the other end of the bench for support.
Top arm is
bent with hand behind your head and elbow out wide;
legs should be extended and hovering off the ground.
The knee joint forms at the intersection of four bones, the femur (your thigh bone), the tibia and fibula (the two bones of your lower
leg) and the patella, (your kneecap) which slides over the
top of the joint as you
bend your knee.
To modify the second and third moves, try lifting only with the
top leg, or lifting with one
bent knee, and keeping the other
leg on the ground.
Modifications: Start on a chair or the floor, on your elbow, bottom knee
bent and resting on the floor
top leg straight, or, both
legs straight feet staggered (
top foot forward, bottom
leg back).
Start this stretch by actually sitting on
top of the foam roller, leaning back on your hands and
legs bent in front of you.
From the pose as described above, exhale and lean your torso into a forward
bend, pressing the forearms against the
top -
leg thigh.
Lying on one side with knees
bent, lift the knee of your
top leg while keeping your feet touching.
If your sit bones are still not level, you can straighten your bottom
leg, practicing with just the
top knee
bent.
Inner thigh lift is particularly interesting because the external rotation and
bend of the
top leg is also an inner thigh opportunity — something most people don't realize.
After a second of squeezing your biceps in the contracted position (at the
top), slowly lower your torso back to the starting position so your arms are fully extended and
legs are still
bent at 90 degrees and off the floor.
Either
bend the bottom
leg and distribute the weight between the knee and the foot or stack one foot on
top of the other onto with the weight on the outer edge of the foot.
Great design which my daughter loved but these
leggings are not big enough at the
top to cover her bottom when she
bends over - not a good look!