Entry-Level Ardha Chandrasana

1. Using a reasonably firm flat surface, lie on the left side, shoulders perpendicular to the surface, right palm on right hip and left arm stretched directly beyond your head, palm down.

2. Take a few calm breaths.

3. Using the left arm for support, and possibly pillows, a bed board or a wall behind you, raise the right arm to vertical, palm facing forward.

4. Take a few more calm breaths, opening the chest and pulling in the abdomen.

5. If balance is adequate, raise the right leg in the same plane as the two arms and torso, revolving the toes to lie in that plane too. Use the left arm and leg for balance.

6. Extend the neck, still facing forward, and relax the soft and hard palate.

7. Breathe slowly and calmly for 10-20 seconds.

8. Then lower the leg, lower the arm, turn on the right side and repeat the process.