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Ardha Chandrasana

अर्धचन्द्रासना / Half Moon Pose

September 23, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Corrects postural imbalances and promotes joint health.
  • Increases body flexibility.
  • Promotes cellular regeneration.
  • Stretches hamstrings and strengthens the core muscles, thighs, buttocks, ankles, and knees.
  • Tones the Sacroiliac area.
  • Opens up the hips, lungs, and chest for better circulation.
  • Enhances blood circulation to the brain.
  • Gives relief to tonsillitis, cough, and other throat-related problems.
  • Improves body balance.
  • Relieves pressure in the abdominal region.
  • Improves digestion.
  • Eases constipation.
  • Cures problems related to the uterus & urethra (Urine -Tube) in women.
  • Improves focus and balance.
  • Releases stress and anxiety.
  • Improves mental health and wellbeing.
Steps to perform the Asana: Ardha Chandrasana
  • Stand in Tadasana.
  • Spread your legs 3 feet wider.
  • Raise your left arm in line with your shoulders with the palms facing the ceiling.
  • Keep your right hand in line with your shoulders with your palms towards the floor.
  • Stand erect. Take a step forward with your left leg. Bend the left knee and stretch the right leg backward fully.
  • Place your left hand on the hip.
  • Bend to the right and then down with your right arm, place your fingertips in front of your right toes (Trikonasana)
  • Then shift your weight into your right leg.
  • As you press your right foot down, begin to extend the standing leg, as the left leg floats up in line with the hips.
  • As you keep the right leg strong, engage the left leg by pressing through the ball of the foot.
  • Open the left arm up towards the ceiling as you revolve your chest.
  • Keep gazing to the floor, to the side or even to the ceiling.
  • Stay for 5 breaths or longer, with your core and legs engaged.
  • To come out of the pose turn to look at the floor, lower your raised leg and come back out through Virbhadrasana2 (Warrior 2).
  • Repeat on the other side.
Common Misalignments / (Mistakes)
  • Avoid having your chest rotate toward the floor.
  • Pivoting the standing foot inward.
  • Letting the raised leg move behind the hip.
  • Hyperextending the knee or locking it out.
  • Outward swinging hips while standing disrupting alignment and equilibrium of posture.
  • The top leg slipping behind the body.
Contraindication / Cautions
  • Avoid in case of injury or surgery in the arms, shoulders, cervical, rib cage, spine, hamstrings, ankle, foot, or hip joint.
  • Avoid in case of serious hip or spinal problems.
  • Avoid if suffering from peptic or duodenal ulcers or hernia.
  • Avoid in case of heart problems or abnormal blood pressure.
  • Avoid during pregnancy unless guided by the yoga teacher.
  • Avoid if suffering from diarrhoea.
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