Half Moon Pose (Sanskrit: Ardha Chandrasana / अर्ध चंद्रासन)
Both, the sun and the moon have great significance in the yogic lore since that’s the very basis of the duality that governs the physical realm. Our life energies are also interpreted as lunar and solar energies called ‘Ida and Pingala’ energies. The entire system of yoga works to create a perfect balance between these two energy channels. Ardha Chandrasana (Ardha Chandrāsana) in particular, activates your lunar energies, making them more stable and balanced.
Instructions for Doing the Half Moon Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- From here get into the final position of Utthita Trikonasana (Utthita Trikoṇāsana) or the Extended Triangle Pose. This should be done with your right side first. Once you are comfortable in the pose, exhale and lift your right palm which is placed near your right foot and place it approx 12-14 inches away from your foot, further ahead in the right direction. Do this by bending your right knee. If it’s uncomfortable, bring your left foot a little closer to your right foot. Find your balance in this position.
- Wait for a couple of breaths and then raise your left foot off the floor by swinging your torso towards the right direction, while firmly balancing on your right foot. Keep your left toe pointed and both the knees locked. Turn your head upwards away from the floor.
- Place the left palm on your left hip or raise your left arm and bring it in line with your shoulders and right arm. Feel the weight of your body on your right leg.
- Hold this position for approx 20 to 30 seconds while breathing deeply and evenly, without any jerks.
- Now, slowly bring your left leg down and again come back to Utthita Trikonasana Position. Turn left and repeat all the steps from step 2 to 5 with your left leg, this time.
Benefits of Ardha Chandrasana
- Half Moon Pose is great for toning your legs and stimulating your back muscles. It lengthens your spine and corrects your postures.
- It also strengthens your knees and shoulders.
- This asana is specifically recommended to people suffering from indigestion and other gastric issues.
- Ardha Chandrasana increases your sense of balance and awareness as well.
Precautions
- Do not practice this asana if you have high BP, headache, migraine, or have recently recovered from diarrhea. Also, if you have any shoulder, hip, or knee injury.
- Practice this asana only once you start feeling comfortable in Utthita Trikonasana. Otherwise, attaining the proper alignment and posture would be very difficult.
- If you have any neck-related issues, practice Half Moon Pose against a wall. And avoid looking up. Instead, gaze at a point on the floor.