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I love this semi-restorative version of ardha chandrasana, or half-moon pose (ardha meaning half in Sanskrit, chandra moon).

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1 Ardha chandrasana, or half moon, against the wall.

2 The standing foot should be parallel to the wall, about 2 inches away. Place block a few inches in front of toes.

3 Healthy extension of the standing leg.

4 Avoid hyper extension, which looks like this.

Without thoughtful alignment, ardha chandrasana can be a precarious balancing posture.   This version, which is more secure as it’s practiced against a wall, is an excellent way to inform proper alignment.  As one of my students told me, “I was having a difficult time with ardha chandrasana until I practiced against the wall.  It was interesting to see how that wall carried over into executing the pose on the mat.  It gave me a sense of safety and calmness.”

This version is also a wonderful hip, groin, hamstring, and front body opener.  To practice, you’ll need clear wall space and ideally a yoga block.  Be cautious if you have any hamstring, hip, or back injuries injuries.  Likewise, if you have a tendency to hyperextend in the knees please see special note below.

Sequencing: Ardha chandrasana is great to practice after triangle pose (utthita trikonasana).  Other good preparatory asanas are extended side angle pose (utthita parsvakonasana) and extended standing straddle pose (prasarita padottanasana)

How to practice

1. Place your right foot parallel with and about 2 inches away from the wall.

2. Put yoga block about 5 inches in front of toes.  I prefer the medium height.  If your legs are tighter, use the highest height.

3. Place left hand on left hip.  Keeping the right foot parallel to the wall, gently bend right knee.

4. Slowly lift left leg and gradually extend it.  Work towards extending the standing leg as well.

Note: Some people, like myself, have a tendency towards hyperextension, or locking back, in the knees.  (See photo #4).  To prevent this over extension and protect the joint, find a micro-bend in the standing leg and then lift the quadriceps muscle. The leg should look like the healthier extension in photo #3.  Breaking hyperextension habits can demand a lot of focus effort in the beginning.  I promise, however, that with consistent reminders, repetition, and guidance from an experienced teacher, healthy extension will become like second nature.

5. Flex strongly through lifted leg/foot.  I like to imagine a powerful line of energy stretching from the lifted heel to crown of the head.

6. Reach up actively towards the ceiling with the lifted arm.  Spread energetically through the fingers.

7. Imagine lying back on the wall.  If it’s comfortable, turn the neck gently and look up toward upper hand.

8. Hold for 30 second to 2 minutes.

Repeat on 2^nd side.

Sophie Herbert is an alignment focused yoga teacher (and perpetual student), a singer-songwriter, and a visual artist. She has lived, studied, and volunteered extensively in India; teaches yoga in Brooklyn and Manhattan; and recently released her first full-length album, "Take a Clear Look." Please visit her website at SophieHerbert.com.