Runner Pose of the Day: Revolved Half Moon

Revolved Half Moon (Parivrtta Ardha Chandrasana) is one of those poses I love and dread at the same time. Its a wonderful pose post-run or after you've warmed up sufficiently during an asana practice. I incorporate this pose a lot in my 12 week Yoga For Runners Series (YFR12) because it requires a steady breath, patience, strength in the legs, core activation, balance, and deep twisting - all things beneficial to a runner. It's also an intense stretch for the hamstrings, glutes, and and lower back so be sure to do this pose after warming up.

Often times it is suggested to come into this pose from Half Moon (Ardha Chandrasana) but I'm not an advocate of this transition because the rotation from open facing hips (facing the long side of the mat) to closed (hips square to the mat) and all the way over to open facing on the opposite side can, over time, be rough on the hips. I prefer to come into the pose from Forward Fold (Uttanasana).

From Forward Fold, lift your left leg up and straight back behind you, making your body into an upside down L shape. If you have tight hamstrings, start with your knees slightly bent, then begin to straighten as you lift your leg up. Keep your hips square to your mat. Ground firmly into your standing leg keeping some softness in your knee.

Keep your left hand on the ground or place a block beneath it to bring your torso more parallel to the floor. Start with your right hand on your right hip and begin to rotate your torso to the right. Keep your spine elongated and imagine your breath being sent into your hips and spine, creating more openness. Eventually, you will bring your right arm straight up to the sky. Continue to breath, lengthen and twist gently. Stay for 5-10 breaths, then slowly come out the same way you came in, ending in Forward Fold. Repeat on the other side.