Image source: Bikram's Yoga College of IndiaThe awkward pose in the Bikram yoga set is great for toning and shaping the legs, while stimulating the liver, spleen, intestines and pancreas. It helps to relieve rheumatism and arthritis in the legs, cure slipped discs and tackle other problems in the lower spine by re-aligning the legs.

Our visiting teacher from Montreal, Miranda, shares her tips for making the most of this Bikram pose.

First part

Make sure your heels stay behind your toes invisible in the front mirror for the entire duration of the posture. There's a tendency for the heels to try to turn in or out so pay attention. Think of it! Keep your feet in alignment.

Start with a straight spine and sit down like your sitting in a chair too far behind you. This takes pressure off the knees.

Then begin to backward bend, your entire spine weight always on the heels. Keep your abdominal muscles nice and tight - this contraction supports and protects the spine.

Second part

Heels invisible behind the toes! You are leaning against the wall!

In the set up pay close attention and really stretch your whole spine, chest, and head up towards the ceiling. You align yourself for the posture in the set up. This is how you get proper form.

With spine straight, sit down on the chair. Lift the knees up. Sitting down with the hips while simultaneously lifting the spine, chest, head and knees up creates balance in this posture.

Third part

The key to all the Bikram asanas is the breath. You must breathe going down and coming up from this posture.

Make sure you start with your heels invisible behind your toes! Suck your stomach in the whole time to support your spine. Same principle as the second part -  the stretching up with the spine and chest creates the counter balance for sitting down. Go as far as you can keeping your knees together.

On the way up try to keep your spine straight and maintain control, looking only at one point. Take a deep breath on the way up. This extends and opens the ribcage, supporting the chest, straightening the spine.

Enjoy! ~ Miranda (visiting Bikram teacher extraordinaire)

Half Moon Pose Tip

This Bikram posture will change your life!  Your shoulders are likely to burn when you work hard, this will help to eliminate frozen shoulder, heal asthma, but you need to put the work in! Keep your thighs and hips (butt) contracted -  squeeze it! Keep always trying to put your arms behind your ears, and extend first up to the ceiling. Chin up, focus one point in the mirror, and always feel EXTENSION as you bring your body down and push your hips to the side...be patient, keep working, feel the changes. What an amazing posture!

Backbending in Half Moon

Make sure to INHALE (which lifts your chest/heart towards the ceiling) and then look back, stretch back, go back, (always pushing your hips forward towards the mirror) way back and try to touch the wall behind you!  As you are progressing in this posture, you will continuously be INHALING short breaths as you gain more back bending flexibility...The inhale is what helps you to lift the chest/heart...This awareness prevents too much compression and improves the opening of the spine and lungs!