The half moon: Yoga’s perfect strengthening stretch

Stress hammers away on the body from the inside and out. It changes our biochemistry and causes tightness, headaches, indigestion, insomnia, pain and so much more. Externally, stress affects how we hold ourselves; that is, how we assume our postures.

When stressed many of us hunch foreword, like the world is on our shoulders. We also slouch on the sofa or work chair. This causes forward rotation of the shoulders, a tightening of the chest muscles and tightens the space around our shoulder joints.

Today yoga teacher Lauren Golen will teach you a great yoga posture called half moon. Half moon is excellent for stretching and strengthening the shoulders and chest area.  And for toning, opening up the sides of the body, slimming your waist line and using the abdominal wall. Mostly, it opens up the body and reverses some of the physical symptoms of stress.

How to begin…

Stand erect, feet touching, arms by your side.

Raise both arm up over your head.

Right Side…

When they reach the top, grab your left wrist with your right hand, and rotate your right hand so the palm faces the ceiling.

You want to get the deepest stretch by elongating the body as much as possible. To do this, you will press your feet to the floor while reaching high toward the ceiling.

Reach up as far as you can with your left hand and also use your right hand to really push up and elongate the left arm even more.

Hold for 15-30 seconds, being sure to keep your head erect and your chin away from your neck.

Now lean your upper body to the right, for an even greater stretch along the outer scapula and flank of the body. Exhale as you do this for 10-15 seconds and then slowly come back to the center erect position.

Left side…

Relax the arms and then repeat for the other arm by extending both arms to the ceiling and then taking hold of the right wrist with the left hand.

Reach up with the right hand as far as you can and then continue the movement by pushing it up farther with the left hand.

Hold for 15-30 seconds, being sure to keep your head erect and your chin away from your neck.

Now lean your upper body to the left, for an even greater stretch along the outer scapula and flank of the body. Exhale as you do this for 10-15 seconds and then slowly come back to the center erect position.

Finish…

To conclude the stretch, you want to again stretch both arms up toward the ceiling, parallel, to get an even stretch.

Then turn palms down and relax as you lower both arms to their sides.

Tips

It’s ok to move slowly. You don’t want to force a stretch, but you want the muscles lengthening and the joint spaces opening.

Always try to press down with the legs into the floor while reaching up with the arms to the ceiling. The anchoring of the lower body provides stability for greater upward movement.

Good luck opening up those shoulders, chest and sides and feeling great!