Half Bridge

The Half Bridge (Ardha Setu Bandhasana) might seem like a gentle backbend, but don’t be deceived by its approachable nature—this pose is a powerhouse of benefits.

It’s all about that sweet spot between strength and flexibility, making it a staple in yoga routines across the globe.

Pose details

How to do the Half Bridge pose

Before attempting Revolved Half Moon Pose, it’s beneficial to warm up with poses that enhance balance, flexibility, and core strength, such as Warrior III, Triangle Pose, and Twisted Chair Pose.

Once you’re prepared, follow these steps:

1. Begin in Warrior III Pose. Stand on your right leg and extend your left leg straight back, parallel to the floor. Reach your arms forward, creating a straight line from your fingertips to your left heel.
2. Place your right hand on the floor or a block directly under your shoulder. Your left hand can rest on your hip for balance.
3. Inhale deeply and lengthen your spine. As you exhale, begin to twist your torso to the left, opening your chest toward the ceiling. Extend your left arm upward, reaching for the sky.
4. Keep your gaze steady, either looking down at the floor for balance or up at your extended hand for a challenge. Engage your core to maintain stability.
5. Hold the pose for five to ten breaths, maintaining a steady and even breath. Focus on keeping your hips level and your extended leg strong and active.
6. To release, slowly unwind the twist and bring your left hand back to your hip. Lower your left leg to the floor and return to a standing position.
7. Repeat the pose on the opposite side, standing on your left leg and twisting to the right.

Modifications

If Revolved Half Moon feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block under your bottom hand to bring the floor closer to you. This can help you maintain balance and proper alignment, making the pose more accessible.
• Keep a slight bend in the standing leg: If straightening your standing leg feels too intense, keep a slight bend in the knee. This can help you find stability and prevent overstraining your hamstrings.
• Practice near a wall: Stand close to a wall and use it for support. You can press your back against the wall or use it to help balance your lifted leg. This can provide extra stability and confidence as you work on the pose.
• Focus on the twist: If balancing is too difficult, practice the twist separately. Start in a lunge position with your back knee on the ground, and twist your torso towards your front leg. This helps you build the necessary strength and flexibility for the full pose.
• Engage your core: Actively engage your core muscles to help stabilize your body. This can make balancing easier and protect your lower back.

Safety tips

• Warm up properly with poses like Triangle or Extended Side Angle Pose to prepare your body for the twist and balance.
• Engage your core muscles. This will help stabilize your spine and protect your lower back during the twist.
• Keep your standing leg strong and grounded. This will provide a solid foundation and prevent wobbling.
• Avoid over-twisting. Rotate your torso gently and only as far as your flexibility allows to prevent strain.
• Extend your top arm towards the ceiling, but don’t force it. Keep your shoulder relaxed and avoid overreaching.
• Breathe deeply and evenly. This will help you maintain balance and stay focused throughout the pose.
• Exit the pose slowly and mindfully. Transition back to a neutral standing position to avoid dizziness or discomfort.

Similar yoga poses

Plank Pose (Phalakasana)

A preparatory pose for Chaturanga, Plank Pose strengthens the arms, shoulders, and core while teaching proper alignment and engagement.

Low Plank (Ardha Chaturanga Dandasana)

A variation of Chaturanga, this pose involves lowering halfway down from Plank Pose, emphasizing arm and core strength while maintaining alignment.

Upward Facing Dog (Urdhva Mukha Svanasana)

Often following Chaturanga in a vinyasa flow, this pose opens the chest and strengthens the arms and back, providing a counter-stretch to the intense engagement of Chaturanga.

Cobra Pose (Bhujangasana)

A gentler backbend compared to Upward Facing Dog, Cobra Pose also follows Chaturanga in some sequences, focusing on opening the chest and strengthening the back muscles.

Crow Pose (Bakasana)

An arm balance that requires strong engagement of the core and arms, Crow Pose builds on the strength developed in Chaturanga and challenges balance and focus.