Difference between revisions of "Ardha Chandrasana"

Revision as of 18:11, 16 August 2018

Ardha Chandrasana

Ardha Chandrasana (Sanskrit: अर्धचन्द्रासन; IAST: Ardha Candrāsana) or Half Moon Pose is an asana.

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.
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.
Ensure you solidly drive the scapulas and sacrum against the back of your trunk (torso).
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]

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]

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

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]

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 ==Technique in pictures/animation==
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 ==Effects==