Half Moon Pose
Ardha Chandrasana

The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, “ha” and “tha”, which are then esoterically interpreted as signifying the solar and lunar energies respectively.

(are-dah chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as “moon”

Step by Step

Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.

Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.

Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.

Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.

Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

Upward Abdominal Lock
Uddiyana Bandha

(oo-dee-YAH-nah BAHN-dah
uddiyana = upward (cf. ud = “up, upwards”)
bandha = binding, tying a bond, fetter; putting together, uniting, contracting, combining; mundane bondage, attachment to this world (as opposed to emancipation, mukti or moksha).

There are a few important points to remember when beginning the practice of Uddiyana Bandha: perform it only on an empty stomach, and only after an exhalation, never before an inhalation. During the time you hold the bandha, also perform Jalandhara Bandha. Most teachers recommend that you learn this bandha in a standing position, and only move to sitting after you’ve gained some experience. Similarly, wait until you’ve been sitting for a while before using this bandha during pranayama. T.K.V. Desikachar suggests that Uddiyana can also be learned in a supine reclining position (see the Variation section below).

Step by Step

Stand with your feet slightly apart, eyes open. Different teachers have different ideas about the proper way to perform this bandha. Here are four possibilities:
a) Practice with your torso rounded forward, knees bent, hands resting on your knees.
b) Learn the bandha first with your torso rounded forward and then, after getting some experience, practice the bandha standing upright, hands on hips.
c) Practice throughout with your torso upright.
d) Start the practice with your torso rounded forward, perform Uddiyana Bandha, and then stand upright, with your hands on your hips (Iyengar).

Inhale deeply through your nose, then exhale quickly and forcibly, also through your nose (or pursed lips). Contract your abdominal muscles fully to push as much air as possible out of your lungs. Then relax your abdominals.

Perform what’s called a “mock inhalation”; that is, expand your rib cage (thorax) as if you were inhaling, but don’t actually inhale. The expansion of the rib cage (without the inhalation) sucks the abdominal muscles and viscera up into the thorax and hollows the belly (some teachers say to actively but slowly lift abdominals, or navel, toward the spine). Because you should always perform Jalandhara Bandha along with Uddiyana Bandha, come into Jalandhara Bandha at this point.

Hold the bandhas for five to 15 seconds. Then slowly release the abdominal grip and inhale normally. Perform three to 10 rounds, depending on your capacity, with one or more normal breaths between each round.