Feature Posture

ARDHA-CHANDRASANA with PADA-HASTHASANA

What does Ardha-Chandrasana with Pada-Hasthasana mean?
In Sanskrit, it means Half Moon Pose with Hands to Feet Pose.

When is it done?
It's done second, right after Pranayama breathing. Half Moon Pose and Hands to Feet Pose are the first two of Bikram's 26 postures in his Beginning Yoga Class. The spine is bent from side to side and backwards in Half Moon, and then bent forward in Pada-Hasthasana. Bikram's Beginning Yoga Class was designed so that each posture prepares you for the next. At this stage Pranayama has fueled the body for class, and this next grouping of postures continues to bring the body out of cold storage and stimulate the nervous system.

What is it good for?

Ardha-Chandrasana (includes a backward bend)

• begins to open up the whole skeletal system, especially the spine, neck, ribs and scapulae.
• one side of the body is under compression, which momentarily stops blood flow to the area. Simultaneously, the other side of the body is in extension, which provides stretching and traction helping to increase blood flow to the area.
• increases circulation to spine as well as surrounding nerves, muscles, joints, organs, and connective tissue.
• gives quick energy and heats up body.
• trims stomach, buttocks, hips, thighs.
• backward bending especially helps to open up the chest to create more room for the lungs and heart.
• backward bending is a very important ingredient in healing back pain and restoring functional balance to spine – if you don't use it, you lose it!

Pada-Hasthasana

• increases synovial fluid to the joints of the spine, hips, knees and ankles.
• helps to lengthen the spine, stretch the hamstrings, and increase blood flow to the brain.
• strengthens the upper body and back.
• forward bending stimulates the pituitary gland also known as "the master gland" that governs the rest of the endocrine system, therefore helping to balance the body's biochemistry.
• compression of upper body to lower body ensures safe stretching of hamstrings and spine, thus providing a 360 degree stretch.

Bikram's Tips (quoted from Bikram's new book - Bikram Yoga: The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment):

• "The first problem beginners experience in Half Moon's side bends is simultaneously keeping the elbows locked and the chin up. The deltoids, scapula and neck may have never worked this way before. Plus in the beginning, it may hurt, so beginners are often afraid to do it. Contrary to popular belief, pain often means that you are doing something right. Be grateful and patient. Stretch to the point you feel pain, the threshold, and learn from it. Each day that threshold should recede and you'll have to go farther and farther to reach it."
• "In the back-bending part, the problem is fear. Most times, when you reach what seems to be as far as you can go, you can actually go farther, as long as you maintain proper form. It's just your fear that makes you rigid and unable to bend more deeply, especially as a beginner. If that happens, focus your attention on the base of your neck and tell those muscles to relax. Let go. If you can do that, your head will float back farther than you thought possible. Look back at the wall behind you; this will also help you to bend more deeply in that direction."

Teacher Profile

• When did you attend Teacher Training?
  Fall of 2005

• What are your hobbies?
  Since I was seven, I have been a dancer. Although it isn't my aim to do it professionally anymore, it continues to be an important part of my self expression. I write constantly, and grew up pretty crafty which means I dabble in everything from scrap booking to jewellery design.

• What is your favorite posture and why? Least favorite posture?
  Standing Bow is my favorite posture hands down. I like it because it has always been an aesthetically rewarding posture for me, in that, I can clearly see my improvement. The posture speaks to me metaphorically as well because it's a perfect balance of strength and flexibility.
  
  Locust Pose is truly my Nemesis. I can't stand it, I spend the half duration cursing Bikram for including it in the series and the other half cursing the teacher for holding it so long. But lately I've been trying to understand the physical and emotional aspects of it, which has helped. Now I only curse in second set, which is an improvement.

• What was your most memorable class and teacher?
  My most memorable class was at teacher training with Juan (yes, the same brain melting Juan Tanya spoke of). But my story is a little different. Since the heating system was being adjusted in the main teacher training room class was cancelled in the morning but a small group of die-hards and I decided to still attend Juan's class in the smaller studio, 'Utah'.
  
  I had just had a nightmare argument with my roommate because I had accidentally stepped on her baby toe (she was a riot that girl). Feeling particularly vulnerable, I started crying in wind removing and didn't stop until I was back in the van going home. What made that class so memorable was the final savasanah.
  
  I was so relieved it was over, proud that I had still done the postures and managed to gasp for air between sobs rather regularly so as to fake normal breathing. But at the end of class, the man that was practicing next to me reached over grabbed my hand looked me in the eye and said "You did so good."
  
  Here I was this gasping, trembling, blubbering mess, who undoubtedly was a distraction throughout class, and not only was he patient enough to withstand me, but kind enough to be encouraging at the end of it all. His compassion and patience taught me a lot about yoga that day, and I've always been thankful. He's since gone on to grab a third place at the Bishnu Gosh Cup in LA . (As for crazy Juan... he still yelled at me the whole time "Miss Canada, what's wrong with you? I said locust pose! Get your legs up!!" Gotta love it…)

• What is the key to your practice?
  I find that to keep the ball rolling is important and practice as often as possible, still it's important to have compassion and take a day off when you need it. I have a bad habit of going so hard for a few months then needing a full week of no yoga to recover and than another month to recover from the week off and get my (yoga) mojo back. Not very balanced, and definitely not persevering over anything. So balance and perseverance are the keys to keeping my practice regular.

Teacher Profile

• When did you attend Teacher Training?
  I attended teacher training in Spring 2006 (April 8 - June 10 2006)

• What are your hobbies and do you have any related education?
  My hobbies include Bikram yoga (obv :)), reading (some favorites are The Alchemist by Paulo Coelho and The Power of Now by Ekhart Tolle), music, long hikes, anything outdoorsy. I enjoy stimulating conversation and I love to laugh. I have a BA from UBC in Political Science.

• What is your favorite posture and why?
  My favorite posture is standing head to knee, Dandayamana Dhanurasana, because I love the intense combination of kicking, stretching, and strengthening, and the amazing challenge of holding my head to my knee for as long as possible and then slowly reversing the posture. It really forces me to focus and gets me in 'the zone' for the rest of class.

• What was your most memorable class and teacher?
  My most memorable class was right in front of Bikram at teacher training. Nothing better than getting corrections on your postures from the source of Bikram yoga!

• What is the key to your practice?
  The key to my practice is to focus so intently on my postures that my mind becomes still. Some days it is harder to focus than others. Also, to continuously push myself in class so that my postures and mental focus continue to deepen.

Student Profile

• What is your home studio?
  Kitsilano

• When did you start practicing Bikram Yoga? How often do you attend class?
  I began practicing Bikram Yoga in September 2005. On the first class, I got to know that the yoga was good for my body. So I purchased a year unlimited package right away. After 4-5 classes, I was hooked. After I made 92 classes in a row (as long as my count is correct), I had a month break for a personal reason. Since that break, I am practicing yoga as a daily routine. I am trying to attend 7 times per week except for when I am out of town.

• What benefits have you noticed in yourself that you believe are a result of your practicing yoga?
  I've had iron-deficiency anemia since my pregnancy that occasionally caused shortness of breath and tiredness. While upright standing, my limbs swelled from poor blood circulation. In 2006, after one year of yoga practice, I had a blood test and the result was normal. Gradually I saw blood circulation increased. Daily practice allowed range of motion and body flexibility to improve.
  
  In addition, practicing yoga helps balance emotions. Each practice flushes out physical and mental stress through sweat. Specially, I could stay stable emotionally through the finicky weather of last winter.
  
  Unfortunately, I got multiple muscle injuries from a car accident last November. Also, I suffered from fear and insomnia. My heart rate elevated irregularly and my internal organs didn't function in the right way. I was not hospitalized, but I had to see a doctor and get physiotherapy regularly. My friend who has had experienced a car accident said that I will have chronic pain my whole life. But I made up my mind to do what I learned from yoga class and believed. I resumed yoga with a bruise on my calf muscle and kneecap. Each day's practice released pain little by little. I did yoga and massage therapy simultaneously. After 4 months effort, I regained my flexibility and strength of body. I couldn't imagine getting through the frustration without doing yoga. I still have some pain in my neck, shoulder, knee, back, and elbow, but I believe yoga gave me a quick medical recovery. Also, yoga gave me back my overall health and self-confidence.

• What would you tell someone who is feeling hesitant about trying Bikram Yoga?
  My friends and family do not deny the fact that hot yoga is good. Yet, they think they are the last persons to do yoga because they are afraid of doing new things. Yoga is never new to us, because every movement is natural for human body. All the teachers are friendly even though they always yell at us. Everyone is ready to share a space for your mat.
  Just come in. Breathe. Stretch. That's it.
  90-minute torture chamber can give you relaxation of a luxurious spa rubdown.

Studio News

In a busy class, be responsible for your own line of sight in the front mirror. Be proactive and move your own mat or position to see a bit of yourself in the mirror, while being aware not to obstruct the view of others behind you.

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