Leg Over Head PoseEKA PADA SIRSASANALEG OVER HEAD POSE Leg Over Head Pose is one of those postures that challenges not only our bodies but also our mindset. When faced with a seemingly impossible pose, we tend to respond in one of three ways: dismissing it as...
Bound Half Moon
Bound Half Moon
BADDHA ARDHA CHANDRASANA
BOUND HALF MOON
The elements involved in Bound Half Moon are many. There’s a lot at work and more than meets the eye. Our ears, eyes, muscles, and proprioception help us to balance. When it comes to which element carries more weight, an argument can be put forth for any of those.
If all of the elements are working together, great! It is however possible to balance without having all working as a unit.
We may also consider how the idea of Spanda is integrated. Spanda, the pulsation of energy and the balance between expansion and contraction, is beautifully embodied in Bound Half Moon. In this pose, we find the contrast between grounding and lifting—rooting through the standing leg while expanding the top leg and opening the chest.
In today’s video, Matt lays a foundation and paves the way towards the ultimate expression of contraction and balance working together.
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SET UP A SYSTEM
In the full class, Matt discusses how yoga provides a “training ground” for proprioception and our neuromuscular connection.
When it comes to balance, this means that if we fall out of balance, we can then employ the right actions to get back into balance. Part of that is building the awareness to detect when we are about to fall out of balance, which helps us to nurture the actions and tools we can execute in order to prevent ourselves from falling out of balance.
The system we can utilize to pattern ourselves for this ability is to deliberately move in and out of balance. Shifting our weight back and forth and side to side to side can support our ability to know when to contract and when to expand.
If we intentionally practice in this way, we can speed up our response time, therefore reducing the amount of time we fall out of balance.
WATCH THE VIDEO
BOUND HALF MOON: A SYSTEM FOR STABILITY ON ONE FOOT
DO THE GROUND WORK
What we see in the first part of the video is Matt’s demonstration of how to position the pelvis along with how to turn on the muscles of the outer hip. He then repeats the action of lifting and lowering the top leg. By doing this, we are working on the contraction of the hip muscles for stability while also expanding the posture with the lift of the leg. This dynamic action mirrors Spanda, the pulsation between effort and ease, contraction and expansion. As the outer hip engages, we create the necessary control to support the pose, preventing collapse. At the same time, the lifted leg extends outward, reinforcing balance and strength. Matt’s drill helps us build proprioception, ensuring that we can hold Bound Half Moon with greater control, rather than relying on passive flexibility. This interplay of grounding and lifting enhances both stability and fluidity, making the pose feel more integrated and powerful.
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HALF MOON OPTIONS
Option 1
Here, Matt emphasizes the positioning of the posture. We must be intentional about squeezing the outer hip of the standing leg in so that we are not swaying and opening without control
Option 2
This time, we take one hand behind the heel of the standing leg while shifting our body weight forward towards the toes. Again, we squeeze and contract while moving towards even more expansion by getting lighter in the posture (top leg up and lower arm floating in the opposite direction).
Option 3
Finally, we bind, adding in what might be the most challenging aspect. Combining the balance and bind can be difficult, so Matt always encourages us to stay with where we may “comfortably” do the work to progress.
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BALANCING STRENGTH & FREEDOM
Bound Half Moon is more than just a pose, it’s a practice in control, expansion, and the fine-tuned awareness of movement. By engaging the standing leg and outer hip, we create a foundation of stability. As we lift, extend, and eventually bind, we step deeper into the balance between contraction and expansion, mirroring the essence of Spanda. Each variation Matt offers builds upon this idea, helping us refine proprioception and responsiveness. Whether we are working towards the full bind or simply finding steadiness in the posture, the key is cultivating a balance between effort and ease. With mindful practice, we train our bodies and minds to embrace both grounding and lightness, strength and fluidity, on the mat and beyond.
Register for Matt’s upcoming Spanda Immersion to expand both your practice and inner self.
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Article by Trish Curling
Video Extracted From: Revelation Immersion
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