Keep a small yoga block in the corner of your mat.
Start Warrior II by placing your right foot in front of the mat and your front knee aligned with your toes.
Put your left hand at your hip, reach down, and place your fingertips before your toes.
Your right leg should take on your weight as you step your back foot forward.
While pressing your right foot, extend the leg that is standing while the left leg rises in line with your hips.
Put your right hand directly underneath your shoulder and towards the little toe of your right foot.
Bring your left leg forward, not backward. It will tend to float behind you.
While keeping the right leg strong, engage the left foot by pressing the shoe ball.
Lengthen the side waists as you move back to the right sitting bone.
As you rotate your chest, open the left arm towards the ceiling.
Continue to look at the floor, the sides, or the ceiling.
Keep your core and legs engaged for at least five breaths.
Come out of the pose by lowering your leg, turning to the floor, and returning through Warrior 2. Repeat the same steps on the opposite side.
Beginner’s tips
This is an impressive pose that involves many different elements. This pose challenges your balance, strength, and flexibility. If you feel achy or crampy in your buttock and standing leg, slowly increase the time spent in this pose.
A wall can be a valuable tool for working on the different aspects of a pose. Set yourself up by bringing the short edge of the mat against the wall and sitting in Dandasana. Mark your hips with a block or whatever you can find. Stand up, facing away from the walls, and align your right foot with the union. To get into the pose, follow the instructions to press your foot into the wall. You can adjust your position by bringing both hands down to the floor and shifting your front foot backward or forwards until your rear foot is flat against the wall. Place your hand at the ‘highest point’ of the short edge. You can now work on the various actions in the pose more steadily.
Benefits
Strengthens the body, especially the legs and ankles.
Improves core stability.
Focus and balance can be improved by testing and improving the guide.
Watch out for
Avoid locking your knees while standing.
Keep your leg raised in line with the hip. It tends to grow too high or send it back into the space behind your back, creating a banana back.
Keep your eyes on the floor if you are experiencing neck pain.
This pose should be avoided if you have hip problems such as arthritis or injury. This pose would put too much pressure on the hip joint.
Some teachers warn against transitioning into Warriors 3 or Revolved Half Moon because your entire weight is on your hip joint. You should press firmly into the leg that is standing to create space before turning. In case of doubt, bring your raised portion to the mat between poses.
Variations
As an added challenge, lift the hand below the block or floor. Keep your arm extended until your fingertips almost touch the base, or bring your hand to your chest.
Hold this balance for at least 30 seconds.
Take hold of your raised foot, and you can transform Half-moon Pose into Sugarcane Pose or Ardha Chapasana. For more information, follow Sandra Carson’s Sugarcane Sequence.
