Ardha Chandrasana (Half Moon Pose): steps, benefits, and precautions
Ardha Chandrasana gets its name from the Sanskrit word Ardha which means half, Chandra meaning Moon, and Asana meaning posture. Ardha Chandrasana, a staple posture used in the Hatha branch of yoga, brings balance and awareness to the body.
Moon is a great symbol according to the Yoga Puranas. In human anatomy, the Sun and Moon represent solar energy. If we look at the word hatha yoga, in this “ha” represents solar energy, and “tha” signifies lunar energy.
The sun and the moon have great symbolic importance in yoga and Hatha yoga balances the body by uniting these opposite energies. Ardha Chandrasana helps in transmitting lunar energy in our bodies.
Read the step-by-step guide on how to do Ardha Chandrasana, the advantages of Ardha Chandrasana, precautions, and things to keep in mind while doing this asana.
Let us know the steps of practicing Ardha Chandrasana (Half Moon Pose) and its various benefits through this table of contents.
Ardha Chandrasana (Half Moon Pose) Steps
To practice Ardha Chandrasana in the right way, follow the steps given below:
1)- First of all, stand straight, then come in the posture of Trikonasana on your right side and place your left hand on the left side of your hip.
2)- Then after that, while inhaling your breath, slowly bend your right knee and while keeping your right hand in the forward direction, try to keep the same leg about 12 inches forward and it should be with the toes of your right foot. Keep it separate.
3)- Then while exhaling, move your right hand slightly to the ground or floor. Press the floor with your right hand. After this keep your right leg straight. During this, raise your left leg off the floor. Remember that, it is parallel to the ground.
4)- Now, try to keep your balance, don’t lock your right knee at that time. You have to keep your knee cap straight and it’s not facing in.
5)- Now turn your upper body towards your left, and slowly move your left hip part in a straight direction.
6)- After this, place your left hand on the left side of your hip and your head should be in a forward looking position.
7)- Keep in mind that you should maintain the weight of the whole body on the leg on which you are standing.
8)- You can press the floor with your lower hand or take a support with your hand which will help you to regain balance.
9)- Ensure you firmly push the scapulas and sacrum against the torso of your middle.
10)- Stay in this posture for a few seconds. After this, keep your left foot down on the floor and come to your starting position. Repeat the same process on the opposite side.
Yoga Tips for Beginner
- In the beginning, after doing this asana, you may have to face difficulty in keeping the leg on the ground straight. Therefore, it is okay to bend the standing leg a little, but do not bend it too much.
- It is a strong currency that includes many different elements. It challenges and improves your strength, balance and flexibility. You may experience pain or cramping in your standing leg and buttock when you do so gradually build up the time spent in the pose.
- If you are having difficulty in doing this asana, then you can use the wall, this is a great way. Which will help you to do this asana
- If you can’t bring the palm of your lower hand to the floor, you can place a yoga block under it for support.
Ardha Chandrasana Benefits
- This Yoga Pose makes your spine, buttocks, thighs, ankles and core area stronger.
- This pose gives a great stretch to your calves, hamstrings, chest, shoulders, calves, shoulders and spine.
- Ardha Chandrasana is the best stress buster and improves your digestive system.
- Half Moon Pose lower down your lowers back problems.
- Ardha Chandrasana creates better coordination, it increases your concentration and balance of your body.
Precautions to be taken while practicing Ardha Chandrasana
- If you are facing problems like insomnia, headache and migraine, low blood pressure, diarrhoea, do not attempt this Ardha Chandrasana yoga pose.
- This asana should be done on an empty stomach, if you have eaten, then do it after 4-5 hours.
- Do not stretch your body too much while doing this asana. You just stretch the body until you are comfortable.
- Since it is a balancing posture, initially you may fall while doing this asana, so keep some folded blanket or some soft things around you, so that if you fall, you do not get hurt and use a wall for support.
- While doing this, do not bend too much or drop your torso too much. Also do not lift your leg too much. Keep your body well balanced. Otherwise you can fall.
- If you have any recent or serious injury to your leg, back, shoulder or arm, you should not do this asana.
- If your legs are weak or your back is weak, then consult a doctor before doing this asana.
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