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Ardha Chandrasana (Therapy)

अर्धचन्द्रासना / Half Moon Pose

October 3, 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
  • Improve digestion
  • Helps to relieve Sciatica pain
  • Cures problems related to uterus & urethra (Urine -Tube)
  • Gives relief in tonsils
  • Helps to relieve symptoms of bloating and constipation
Ailments Tackled
  • Helps to relieve Sciatica.
  • Correct misalignment of the shoulders.
  • Corrects a prolapsed uterus.
Steps to perform the Asana: Ardha Chandrasana (Therapy)
  • 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.
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • Avoid having your chest rotate toward the floor.
  • Pivoting the standing foot inward.
  • Letting the raised leg move behind the hip
Contraindication / Cautions
  • 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
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