Ardha Chandrasana, also dubbed the Half Moon Pose, is a remarkable yoga pose that helps improve balance, flexibility, and strength. It stretches and strengthens the muscles of the legs, hips, and even spine. It also aids in opening up the chest and improving body alignment. Read on to understand the details of the asana, the advantages it provides and how to perform it for best results.
What Is Ardha Chandrasana?
Ardha Chandrasana is a standing pose that features balancing on one leg while the other is extended to the side. The body leans forward and forms a half-moon shape, with the raised leg lifted at a 90-degree angle. This pose stretches the sides of the body, strengthens the legs, and enhances general posture.
Steps to Perform Ardha Chandrasana
Performing Ardha Chandrasana might seem demanding initially, but regular practice will make it easier. Below are the Ardha Chandrasana steps to help you get started with this pose:
- Start in Tadasana (Mountain Pose)
The Ardha Chakrasana steps begin by standing tall with your feet together and arms at your sides. Ground your feet firmly and engage your core.
- Move into Warrior III (Virabhadrasana III)
Slowly transfer your weight onto your right foot. Lift your left leg off the ground and extend it behind you while keeping your torso parallel to the floor. Keep your arms stretched forward.
- Open Body to the Side
Now, slowly open your body to the left side. Start rotating your torso and hips, lifting your left leg to the side. Imagine the movement creating a half-moon shape with your body. Keep your left leg straight and keep your foot at hip height.
- Place Your Right Hand on the Ground
Bring your right hand down to the floor directly under your shoulder. Keep your gaze forward or at the floor, depending on what feels comfortable for the neck.
- Lift Your Left Arm
Extend your left arm upwards. Your left arm should align with your left leg, and your chest should be open. Look toward your left hand or keep your gaze before you to maintain balance.
- Hold and Breathe
Hold the stance for 15-30 seconds, breathing deeply throughout. Focus on engaging the core to maintain balance and stability.
- Release the Pose
Gently lower your left leg and return to Warrior III. Then, step your left foot back to the ground and return to Tadasana. Repeat the pose on the other side.
Conclusion
Ardha Chandrasana is an excellent yoga posture for improving balance, flexibility, and strength. It has many health benefits, including strengthening the core, improving focus and coordination, and stretching the legs and spine.
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