IT Band?

[OakLeaf]

will look up the half-moon pose to see what that is.

Yoga Journal gets you into it from Triangle. What my teacher usually does is start from Warrior III, extend the arms laterally to airplane, then first rotate the leg in the air so the toe is pointing outward, then the trunk, and come back out of it the same way. I get hip and low back release from ardha chandrasana that I can't get any other way - plus it's great for the ankle and hip stabilizers. Looking down at the fingers touching the ground will help your balance as you learn the pose, then progress to looking straight out to the side and ultimately upward toward the hand in the air, as pictured.


ETA: I know I'm spending too much time here if I remember your injuries better than you do.