Half moon with a block

Setup

1. Half the mats laid along a clear wall, the rest in a row in front; a block (two if available) beside each mat. Students swap halfway so everyone gets wall time.
2. Before starting, ask students to say if they are pregnant, injured or managing a health condition; they get advice from a health professional and use the gentler options.

How it runs

1. Warm up with Triangle (Trikonasana), three breaths each side, to rehearse the open hips and long waist.
2. Wall group: back body close to the wall. From Warrior II (Virabhadrasana II), bend the front knee and place the front hand on a block about 30 cm ahead of and to the little-toe side of the front foot.
3. Shift the weight into the front foot and straighten the standing leg as the back leg lifts to about hip height: Half moon (Ardha Chandrasana). The back of the pelvis can rest on the wall. Five breaths.
4. Bend the standing knee and lower the back foot slowly; repeat on the other side. Meanwhile the front group practises the same entry with the top hand on the hip.
5. Swap places so the front group gets the wall and the wall group works free-standing, top arm reaching up only if steady.
6. Finish in Mountain pose (Tadasana) for three breaths, noticing the weight in both feet.

Coaching points

• Block first and gaze down: look at the floor until the balance feels settled.
• Standing knee is straight but soft, never locked.
• Flex the lifted foot and reach back through the heel to switch the leg on.
• Stack the hips only as far as is comfortable; the pose still works with the hips partly turned down.
• Keep a steady nose breath; if it stops, come down onto the block or the floor sooner.

Common mistakes

• Putting the block too close to the front foot, so the body cramps.
• Locking the standing knee.
• Letting the lifted leg droop and sinking into the bottom hand.
• Holding the breath while balancing.