Ardha Chandrasana (Therapy)

The Sanskrit name is derived from ardha (अर्ध) meaning half, chandra (चन्द्र) meaning moon and asana (आसन) meaning posture or seat.

• Place your yoga mat on a flat, even surface.

• Have a yoga rope and a yoga brick nearby.

• Stand at the top of yourmat with your feet hip-width apart and your arms relaxed at your sides.

• Ground down through your feet, engaging your leg muscles.

• Step your left foot back, keeping it about 3-4 feet behind your right foot.

• Turn your left foot out to about a 45-degree angle and keep your right foot pointing forward.

• Bend your right knee, stacking it directly over your right ankle.

• Extend your arms out parallel to the floor, reaching actively in opposite directions.

• Hold one end of the rope in your right hand.

• Lift your left foot off the ground, balancing on your right foot.

• As you start to lean forward, use the rope for support by gently pulling on it with your right hand.

• Begin to shift your weight onto your right foot.

• Slowly lift your left leg behind you, keeping it parallel to the ground.

• Engage your core muscles to help maintain your balance.

• Reach your left arm up towards the ceiling, opening your chest towards the left side.

• Place the brick under your right hand for additional support.

• You can either keep your hand on the brick or use it to lightly press into for stability.

• Find a focal point to help you maintain your balance.

• Take slow, deep breaths, focusing on steady inhales and exhales.

• Hold the pose for 5-10 breaths, or as long as it feels comfortable.

• To release, gently lower your left leg back to the ground and come back to Virabhadrasana- II pose.

• Repeat the pose on the opposite side.

• Gently lower your raised back leg to the floor.

• Align your hips and torso to face forward as you begin to straighten your standing leg.

• Square your hips towards the front of the mat. This may involve rotating your left hip slightly forward and your right hip slightly back to ensure alignment.

• Press down firmly through your right foot, grounding down through the entire sole of the foot. Engage the muscles of the standing leg to maintain stability and balance.

• Draw your navel towards your spine and engage your core muscles.

• Avoid having your chest rotate toward the floor.

• Pivoting the standing foot inward.

• Letting the raised leg move behind the hip

• Avoid in case of injury and surgery

• Avoid in case of injury in the arms, shoulders, rib cage, spine, hamstrings, ankle, foot or hip joint

• Avoid in case of serious hip or spinal problems

• Avoid during peptic or duodenal ulcers and hernia