Ardha Chandrasana Pronunciation: known as Half Moon Pose, is a standing yoga pose that requires balance and flexibility. It strengthens the legs, hips, and core while stretching the spine, shoulders, and chest. To enter the pose, begin in Tadasana (Mountain Pose) and bring your right foot forward into a lunge position.
Place your right hand on the floor beside your right foot and raise your left arm up towards the ceiling. Gaze up at your left hand while pressing down through your right hand and foot to lift your hips and straighten your right leg. Hold the pose for several deep breaths before releasing and repeating on the other side.
Wht is Parivrtta Ardha Chandrasana
Parivrtta Ardha Chandrasana, also known as Revolved Half Moon Pose, is a variation of the Ardha Chandrasana. It is a more advanced pose that requires a deeper level of balance, flexibility, and strength. To enter the pose, begin in Tadasana (Mountain Pose) and bring your right foot forward into a lunge position.
Place your right hand on the floor beside your right foot and raise your left arm up towards the ceiling. Then twist your torso and gaze over your left shoulder while pressing down through your right hand and foot to lift your hips and straighten your right leg.
The left hand should be placed on the left hip or on the floor behind the left foot, depending on your flexibility. Hold the pose for several deep breaths before releasing and repeating on the other side.
Ardha Chandrasana Variations
There are several variations of Ardha Chandrasana (Half Moon Pose) that can be used to deepen or modify the pose for different levels of ability and flexibility. Some variations include:
- Parivrtta Ardha Chandrasana (Revolved Half Moon Pose): As mentioned earlier, this variation involves a twist through the torso.
- Ardha Chandrasana with a bind: This variation involves binding the arm behind the back to add a deeper stretch to the shoulders and chest.
- Ardha Chandrasana with a backbend: This variation involves a backbend in the upper body to add a deeper stretch to the front of the body.
- Eka Pada Ardha Chandrasana (One-Legged Half Moon Pose): This variation involves lifting one leg off the floor and extending it behind the body for an added balance challenge.
- Astavakrasana (Eight Angle Pose): This variation involves a more advanced arm balance, with the arms and legs creating an “eight” shape, and it’s a variation of Half Moon Pose.
Standing Ardha Chandrasana
Standing Ardha Chandrasana, also known as Standing Half Moon Pose, is a variation of the traditional Ardha Chandrasana that is performed in a standing position rather than in a lunge.
To enter the pose, begin in Tadasana (Mountain Pose) and raise your arms overhead, with your palms facing each other. Shift your weight onto your left foot and begin to rotate your torso to the right.
Bring your right hand to your hip and extend your left arm towards the ceiling, keeping your gaze fixed on your left hand. As you rotate your torso, begin to lift your right leg off the floor, keeping your right knee straight.
Press down through your left foot to lift your right leg and open your hip. Hold the pose for several deep breaths before releasing and repeating on the other side.
This variation requires a strong balance, core and leg strength, and flexibility in the spine, hips, and shoulders. It’s good to practice this variation with guidance from an experienced teacher or practice it after mastering the basic Half Moon Pose.
Ardha Chandrasana Counter Pose
A common counter poses for Ardha Chandrasana, or Half Moon Pose is Tadasana (Mountain Pose). This pose helps to stretch and realign the spine after the twisting and stretching of the Half Moon Pose.
Another counter pose for Ardha Chandrasana is Vrikshasana (Tree Pose), which helps to balance and stabilize the body after the intense stretching of Half Moon Pose.
Both of these poses are simple and easy to do and can be held for a few deep breaths before returning to your regular practice.
Ardha Chandrasana Contraindications
Some contraindications to be aware of when practicing this pose include high blood pressure, neck or shoulder injuries, and pregnancy. It is also not recommended for people with low blood pressure, as the position can cause lightheadedness.
If you have any concerns about whether this pose is safe for you, it is always best to consult with a qualified yoga instructor or healthcare professional before practicing.