How to do Half-Moon Yoga Pose or Ardha Chandrasan:
In conclusion, yoga is an ideal and healthy exercise to engage in with many health benefits. The above yoga poses are some of the many yoga postures to help you exercise.
Ardha Chandrasana is a standing yoga posture in modern yoga. The half-moon yoga pose is an intermediate pose that is quite challenging hence you should be well informed on yoga fundamentals as well as the extended triangle pose.
This pose challenges your ability to balance as well as the leg muscles. Ardha Chandrasana is quite similar to the extended triangle pose. This pose features a number of modifications and variations that make it suitable for both beginners and experienced yoga practitioners.
This first step is to perform the extended triangle pose to the right side, while the left arm lies on your left hip. Breathe softly and at the same time during inhalation, bend the right knee, move your left leg forward about 6-12 inches along the floor, and move the right hand forward at least 12 inches, just beyond the right foot on the little-toe side.
While still breathing softly, during exhalation, press the right heel as well as the right hand on the floor. Then at the same time, straighten your right foot and lift the left foot parallel to the ground. The kneecap should be kept straight forward and should not turn inwards to avoid locking. With the left hip moving forward, just slightly, rotate the torso on the upper side towards the left.
With the most body weight on the right leg, hold lightly to the floor with the right hand to intelligently control your balance. Then strongly raise your right inner ankle upwards and firmly press the scapulas and sacrum against the back torso, and then elongate the tailbone towards the raised heel.
Remain in this posture for about 1 minute and during exhalation, lower the left leg to the ground and regain the extended triangle pose. Repeat the procedure to the left side for the same duration.
Benefits of Half-Moon Yoga Pose (Ardha Chandrasana)
- It helps strengthen the ankles, buttocks, abdomen, and the thighs.
- It helps in stretching the hamstrings, groins, and calves.
- It improves the overall body balance as well as the core strength.
- It helps in opening the shoulders, chest, and torso.
- It tests and improves balance and focus.
- It helps to relieve stress and improve stamina as well as coordination.
Safety and Precautions for Half-Moon Yoga Pose (Ardha Chandrasana)
- People with neck problems should not turn their heads upwards instead remain with the head straight and the neck evenly balanced.
- People suffering from migraines, blood pressure, or insomnia should avoid it.
- People with back, shoulders, hips, and legs injuries should also avoid it.
Modifications and variation for Half-Moon Yoga Pose (Ardha Chandrasana)
- In case of a challenge in balancing, you can move to the wall and hold on the wall with the raised leg.
- If you can’t reach the floor with your bottom hand, you can use a block to raise the floor height.
Up for a challenge:
- Raise your bottom hand and rest it on your thigh or on your chest.
- Raise your top hand to a perpendicular position to the ground.
- Turn your Ardha Chandrasana posture into Sugarcane pose.