What You Should Know Prior to Performing Ardha Chandrasana?
Arrangements for Ardha
- Chandrasana
- Ardha Chandrasana, often known as “half moon posture,” should be performed on an empty stomach, ideally in the early morning.
- Food should be had three to four hours prior to doing the asana if it is not performed in the early morning. This will keep the stomach empty till the beginning of the asana, as well as offer the required energy to accomplish the position.
- One must maintain an empty bowel and bladder while assuming the posture.
Preparatory Poses
- Baddha Konasana – Bound Angle Pose
- Supta Baddha Konasana – Reclining Bound Angle Pose
- Supta Virasana – Reclining Hero Pose
- Supta Padangusthasana – Reclining Hand-to-big toe Pose
- Uttanasana – Standing Forward Bend Pose
- Prasarita Padottanasana – Wide Legged Forward Bend
- Utthita Parsvakonasana – Extended Side Angle Pose
- Utthita Parsvottanasana Intense
- Side Stretch Pose
- Vrksasana – The Tree Pose
- Virasana – Hero Pose
- Utthita Trikonasana – Extended Triangle Pose
- Surya Namaskar – Sun Salutation
- Parsvottanasana – Intense side stretch pose
- Virabhadrasana I – Warrior Pose I
Follow-up Poses
- Prasarita Padottanasana – Wide legged forward bend position
- Parsvottanasana – Intense side stretch pose
- Parivrtta Trikonasana – Revolved Triangle Pose
- Yogasana Level – Intermediate
- Yogasana Style – Standing, Inversion, Balance, and Strength
- Yogasana Repetitions – Alternatively on both sides.
- Yogasana Strengthens – the spine, buttocks, thighs, ankles, and tummy.
Enhances abdominal muscle strength Beneficial to the joints and muscles surrounding the spine.
Yogasana Stretches – Shoulder, Spinal Column, Thorax, Hamstring, Calf, and Inguinal Region
Ardha Chandrasana’s effect on tri dosha
The half moon stance balances samana vata, pachaka pitta, and kledaka kapha because it aids in digestion. This is further confirmed by the fact that this stance relieves gastritis and indigestion. It is beneficial for balancing the functions of prana vata, sadhaka pitta, and tarpaka kapha as well as their mutual equilibrium since it reduces tension and anxiety and increases self-awareness.
Since it improves the body’s balance and coordination and alleviates weariness, it is useful for regulating vyana vata functions. It is useful for balancing udana vata and avalambaka kapha since it opens the chest and heart.
The pose balances apana vata because it aids in the recovery from menstruation discomfort and cramps and also cures constipation. In addition to balancing these functions, the position also balances the functions of the root and sacral chakras.
How To Do Ardha Chandrasana Yoga Posture/Asana?
- Arrangement for the Asana
- Maintain a straight stance with feet hip-width apart.
- Breathe with ease.
- Performing and achieving half moon position (ardha Chandrasana)
- Putting your left foot ahead, forward your right leg 1 to 2 feet (as if you are walking on your right leg with the left leg fixed).
- Your left hand should rest on your right waist or left hip. With this hand, prevent the left hip from falling forward and keep it open.
- Maintain the right knee bent as you inhale.
- Lean slowly on your right leg while maintaining the knee bent, and simultaneously elevate your left leg toward the ceiling.
- If you are a newbie, place your right hand on the block in front of you and press it with your right hand. Continue elevating your left leg slowly. At the same time, extend the knee of your right leg. Activate the right quadriceps and knees.
- Engage your left leg by curling your toes inward. Utilizing your left hand on your left hip as a lever, let your chest, shoulders, and hips to open.
- Now, if you feel balanced, carefully release your left hand from the left hip and raise it slowly into the air, fingers facing the ceiling. Your left hand facing up and right hand facing down, both of which are resting on the block, are now in a straight line.
- Maintain a neutral head position in line with the torso. Keep your neck stretched out. Do not raise your head.
- Maintain balance by engaging both legs and opening the pelvis.
- Once you have found your balance and are comfortable in this pose, you can lower your right hand further by lowering the block from a vertical to a horizontal position.
- If you are still at ease or achieve mastery via practise, you may remove the block and increase the difficulty by reaching the floor with your right hand. Touch the ground using the right hand or fingers. Now you are properly balanced on your right foot and hand, while your left leg and torso are parallel to the floor and appear to be resting on your right foot and hand.
- Now, press your right hand further to the floor to maintain your balance. Raise the right foot’s inner ankle as if taking energy from the ground into the right groyne. Firmly press the sacrum and scapulae on the rear of the torso. Extend the coccyx towards the direction of the left heel.
- Continue to breathe easily.
- Remain here for four to five breaths or thirty to sixty seconds. Drop your left hand slowly and place it on your left waist/hip.
- Release from the asana
- The right leg is bent at the knee.
- Raise your right arm off the ground as you exhale and lower your left leg to the ground, then gently return to standing with a gentle lift.
- Relax and take several deep breaths.
- Repetition of the steps on the left.
What Are the Advantages of the Ardha Chandrasana Yoga Posture/Asana?
- Strengthens the abdominal, lower back, buttocks, thighs, and ankles
- Builds up your abdominal muscles
- Beneficial to the joints and muscles surrounding the spine.
- Extends the shoulders, chest, and back
- Aligns shoulders
- Maintains thigh bone density
- Releases the hips, chest, and heart
- Stretches the quadriceps, hamstrings, and calves.
- This exercise strengthens the legs and ankles and improves balance.
- Effective cure for backache
- Removes lower back stiffness and tones the sacroiliac area
- Improves digestion
- Aids in stress and anxiety relief
- Removes tiredness
- It heightens awareness and makes you aware of your body.
- Significantly improves balance and coordination
Aids in treating the following conditions:
- Backache
- Sciatica
- Osteoporosis Indigestion
- Gastritis
- Constipation
- Menstrual cramps and pain
- Fatigue
- Anxiety
Benefits on muscle groups
Half-moon position benefits the muscles listed below:
- Biceps
- Triceps
- Core – abdomen
- Hamstrings
- Hips
- Quadriceps
- Psoas
What Are the Contraindications and Precautions for Ardha Chandrasana Asana?
Patients with the following conditions should avoid performing Ardha Chandrasana:
- Headache
- Migraine
- Reduced blood pressure
- Diarrhea
- Insomnia
- Injuries to the thighs, hips, shoulders, or back
- Hamstring rip
- Eyestrain
- Varicose veins
- Back or shoulder disorder
- Weak knees and legs
Caution
If you have neck difficulties, take care not to tilt your head upwards. Continue to look straight ahead and maintain a balanced neck extension on both sides. The head and neck should be neutral.
Leaning against the wall, the elderly and pregnant women should perform this stance.
What Is the Science Behind Ardha Chandrasana?
Ardha Chandrasana (Half Moon Pose) is a difficult pose that will challenge your equilibrium. As you root down with your standing leg and stabilising arm while lifting and extending your elevated leg and opposite arm, you draw in energies from both the moon (calm, cooling) and the sun (fiery, intense).
Tips For Beginners Regarding The Ardha Chandrasana Pose/Asana?
It is a challenging pose to begin with, especially for beginners. You may experience difficulties with balance in the pose. In this situation, you may use the wall for support.
With your back to the wall, position yourself one leg’s length away. Exhale and bend forward into a forward bend while standing. Exhale and elevate your left leg parallel to the floor while pressing the left sole on the wall as you gently inhale. Allow your toes to face the ground. Again exhale. Now, rotate your torso leftward. Turn your left leg and foot simultaneously till your inner foot is parallel to the floor. Place your left hand on your left hip. You will be able to maintain your equilibrium by pressing your lifted heel against the wall. You may also perform this stance with your back against the wall while leaning against it. Triangle position is also used to enter the pose.
Advanced Changes in Pose
Alterations to the pose
Parivrtta Ardha Chandrasana – Half Moon Twist In this position, the body is rotated towards the standing leg.
Baddha Parivrtta Ardha Chandrasana – Bound Revolved Half Moon Pose – In this pose, the arms are wrapped around the standing leg and the torso is rotated towards the standing leg. (additional detail)
Related Yoga Poses/Asanas –
Counter Poses
- Uttanasana (Standing Forward Bend)
- Prasarita Padottanasana (Wide-Legged Standing Forward Bend)