Ardha Chandrasana (Half Moon) is an intermediate level asana. Half Moon Pose, also known as Ardha Chandrasana, is a difficult posture that puts your balance to the test. As you concentrate on keeping your equilibrium, you draw in energies from both the sun and the moon (hot, intense) as well as from the moon (calm, cooling). To correct postural imbalances, practice the Half Moon Pose from both sides. Do some hip-opening stretches before entering this pose if your chest or hips are tight, as this will make it easier for you to rotate your torso and lengthen your ribcage. Ardha means “Half”, Chandra means “Moon” and Asana means “Pose” The half moon pose works on Swadhistana Chakra.
Steps to do Half Moon Pose / Ardha Chandrasana
- Stand in Tadasana.
- Right foot one step back. Inhale, stretch the hands in line with the legs.
- Exhale, bend to the left side, left palm on the mat, in front and away from the left foot, lift the right leg.
- Right hand fingers pointed to the ceiling.
- Look at the right palm or the ceiling. Keep breathing while holding the pose.
- Relax, drop the leg, release the hands and come to Tadasana.
- Repeat on the other side.
Tips for beginners
- Focus on opening your hips.
- Fix your foot firmly on the ground.
- Prepare your body by practising hip opening asanas like Ashwasanchalanasana, Kapotasana, Eka Pada Adhomukhaswanasana, Baddha Konasana, Parighasana.
Benefits
- Increases focus and concentration.
- It builds strength in the ankles, calf muscles, thighs, abdomen, buttocks and lower back.
- It also stretches the shoulders, chest, torso, spine, groins, and hamstrings.
- Regular practice of this asana boosts stamina.
Watch out for
- Sciatica and back injury patients must avoid this practice.
- Avoid if you have any foot or ankle injury.
- People with blood pressure should avoid this practice.
- Do not push through your limits, this asana will take time to perfect.
Variations
- Parivritta Ardha Chandrasana(Twisted Half Moon) is an intense variation.
- You can do this pose on the chair or by the support of the wall.
- You can also bend the knee and touch the toe with your palm.
- You can move your leg up and down dynamically.
