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[[File:Ardha-Chandrasana-Half-Moon-Pose-steps.jpg|thumb|right|''Ardha Chandrasana'']]
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[[File:Ayurwiki-Ardha Chandrasana.gif|400px|right|Yoga in a Gif - Ardha Chandrasana]]
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[[File:Ardha Chandrasana.png|thumb|right|''Ardha Chandrasana'']]
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'''Ardha Chandrasana''' is derived from the Sanskrit '''ardha''', meaning '''half''', and '''chandra''', meaning '''moon''', and '''asana''' meaning '''seat''' or '''posture'''. This is a graceful, balanced pose which mirrors the image of the half moon in the sky and awakens the opposing sides of the physical body.
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==Technique==
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# First, come into the pose of Trikonasana on your right side and keep your left hand on your left side of the hip.
 +
# After that, inhale, during this gently bent your right knee and try to keep your same foot around 12 inches forward along with keeping your right hand in forwarding direction and keep it apart from your right foot toes.
 +
# Then breathe out and slightly move your right hand to the ground or floor. Press the floor with your right hand. After that, keep your right leg straight. During this raise your alternate leg (left leg) off the floor. Remember that, it’s parallel to the ground.
 +
# Now, try to maintain your balance, at that time don’t lock your right knee. You have to keep your knee cap straight and it does not range inwards.
 +
# Bend your upper trunk (torso) heading your left, and move your left hip part slowly in the straight direction.
 +
# Keep your left hand on your left side of the hip and your head should be in a position of gazing forward.
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# Maintain whole body weight on the leg in which you are standing on.
 +
# Press the floor by your lower hand it will help you to gain the balance.
 +
# Make sure you firmly push the scapulas and sacrum against the back of your torso.
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# Ensure you solidly drive the scapulas and sacrum against the back of your trunk (torso).
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#Remain in the pose for a few seconds. After that put down your left leg down to the floor and come to your initial position. Repeat the same process on the opposite side.<ref name="Technique"/>
  
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'''Ardha Chandrasana''' (Sanskrit: अर्धचन्द्रासन; IAST: Ardha Candrāsana) or Half Moon Pose is an asana.
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==Effects==
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* Strengthens your legs, ankles, abdomen, buttocks and spine
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* Stretches your groins, hamstrings, calves, shoulders, and spine
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* Opens your hips and chest
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* Builds coordination and balance
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* Improves digestion
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* Aids in stress relief
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* Therapeutic for anxiety, fatigue, menstrual pain, backache, fertility, sciatica, osteoporosis, indigestion, gastritis and constipation<ref name="Effects"/>
  
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== Etymology ==
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==Related Asanas==
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* [[Adho Mukha Svanasana]]
  
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The name comes from the Sanskrit words Ardha meaning "half", Candra or Chandra (चन्द्र) meaning "moon" or "luminous, as in the light from the moon", and [[Asanas]] (asana, Āsana) meaning "posture" or "seat".
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==Special requisites==
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These are some points of caution you must keep in mind before you do this asana.
 +
Avoid doing this asana if you have the following problems:
  
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== Benefits ==
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* People with neck problems must continue looking straight, keeping their neck long. Do not look upwards.
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* Migraines and headaches
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* Low blood pressure
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* Diarrhea
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* Insomnia
  
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Like all standing balance poses, ardha chandrasana offers many benefits related to focus and proprioception, and strengthening of hip and knee muscles. This pose is particularly beneficial to the external rotators and stabilizers of the hip including gluteus medius and minimus, obturators (external and internal) and gemelli (inferior and superior). Abduction of the hip is achieved through concentric contraction of tensor fascia latae, gluteus medius and minimus on both legs (lifting one and stabilizing the other). Both legs engage articularis genu, hip flexors and quadriceps to maintain leg extension,to relax,help in improvement in sports, while the supporting leg stretches the gastrocnemius, hamstrings and gluteus maximus. Upper body stability is achieved by a number of paraspinal and core muscles like the abdominals and obliques (external and internal), while the chest is opened by the rhomboids, and trapezius and the arms are abducted by the deltoids, externally rotated by the infraspinatus and stabilized by the latissimus dorsi.
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==Initial practice notes==
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*As a beginner, you might find it difficult to touch the floor with the lower hand. You can use a block to help you out.
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*Start with the highest block, and decrease the size as you begin to balance your body and get comfortable.<ref name="Initial practice notes"/>
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==References==
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<references>
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<ref name="Technique">[https://www.sarvyoga.com/ardha-chandrasana-half-moon-pose-steps-and-benefits/ "Methodology of Anantasana"]</ref>
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<ref name="Initial practice notes">[http://www.stylecraze.com/articles/ardha-chandrasana-half-moon-pose/#Beginner’sTips "Beginers tips"]</ref>
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<ref name="Effects">[http://www.cnyhealingarts.com/2011/06/16/the-health-benefits-of-ardha-chandrasana-half-moon-pose/ "Benefits of Anantasana"]</ref>
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</references>
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==External Links==
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* [http://harmonyyoga.com/the-benefits-of-half-moon-pose-ardna-chandrasana Ardha Chandrasana on harmonyyoga.com ]
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* [https://www.yogajournal.com/poses/half-moon-pose Ardha Chandrasana on yogajournal.com]
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* [https://www.yogauonline.com/yogau-wellness-blog/finding-your-radiance-half-moon-pose-ardha-chandrasana Ardha Chandrasana on yogauonline.com]
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* [http://7pranayama.com/half-moon-pose-steps-of-ardha-chandrasana-yoga-benefits/ Ardha Chandrasana 7pranayama.com]
  
 
[[Category:Yoga]]
 
[[Category:Yoga]]
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[[Category:Curative Asanas for - Acidity]]
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[[Category:Curative Asanas for - Arthritis of the lower back]]
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[[Category:Curative Asanas for - Dyspepsia]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Gall bladder and liver exercises]]
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[[Category:Curative Asanas for - Heartburn]]
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[[Category:Curative Asanas for - Obesity]]
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[[Category:Curative Asanas for - Gastric]]

Latest revision as of 17:51, 1 November 2018

Yoga in a Gif - Ardha Chandrasana
Ardha Chandrasana

Ardha Chandrasana is derived from the Sanskrit ardha, meaning half, and chandra, meaning moon, and asana meaning seat or posture. This is a graceful, balanced pose which mirrors the image of the half moon in the sky and awakens the opposing sides of the physical body.

Technique

  1. First, come into the pose of Trikonasana on your right side and keep your left hand on your left side of the hip.
  2. After that, inhale, during this gently bent your right knee and try to keep your same foot around 12 inches forward along with keeping your right hand in forwarding direction and keep it apart from your right foot toes.
  3. Then breathe out and slightly move your right hand to the ground or floor. Press the floor with your right hand. After that, keep your right leg straight. During this raise your alternate leg (left leg) off the floor. Remember that, it’s parallel to the ground.
  4. Now, try to maintain your balance, at that time don’t lock your right knee. You have to keep your knee cap straight and it does not range inwards.
  5. Bend your upper trunk (torso) heading your left, and move your left hip part slowly in the straight direction.
  6. Keep your left hand on your left side of the hip and your head should be in a position of gazing forward.
  7. Maintain whole body weight on the leg in which you are standing on.
  8. Press the floor by your lower hand it will help you to gain the balance.
  9. Make sure you firmly push the scapulas and sacrum against the back of your torso.
  10. Ensure you solidly drive the scapulas and sacrum against the back of your trunk (torso).
  11. Remain in the pose for a few seconds. After that put down your left leg down to the floor and come to your initial position. Repeat the same process on the opposite side.[1]

Effects

  • Strengthens your legs, ankles, abdomen, buttocks and spine
  • Stretches your groins, hamstrings, calves, shoulders, and spine
  • Opens your hips and chest
  • Builds coordination and balance
  • Improves digestion
  • Aids in stress relief
  • Therapeutic for anxiety, fatigue, menstrual pain, backache, fertility, sciatica, osteoporosis, indigestion, gastritis and constipation[2]

Related Asanas

Special requisites

These are some points of caution you must keep in mind before you do this asana. Avoid doing this asana if you have the following problems:

  • People with neck problems must continue looking straight, keeping their neck long. Do not look upwards.
  • Migraines and headaches
  • Low blood pressure
  • Diarrhea
  • Insomnia

Initial practice notes

  • As a beginner, you might find it difficult to touch the floor with the lower hand. You can use a block to help you out.
  • Start with the highest block, and decrease the size as you begin to balance your body and get comfortable.[3]

References

  1. ↑ "Methodology of Anantasana"
  2. ↑ "Benefits of Anantasana"
  3. ↑ "Beginers tips"

External Links

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