Ardha Chandrasana
Ardha Chandrasana (Sanskrit: अर्धचन्द्रासन) is a challenging standing balancing pose in yoga, commonly known as Half Moon Pose. The name comes from the Sanskrit words ardha (half), chandra (moon), and asana (pose), as the final posture creates a shape that resembles a half-moon.
This pose is an excellent way to improve balance, strength, and focus. It is often practiced after Trikonasana (Triangle Pose) or Virabhadrasana II (Warrior II) in a standing sequence.
How to Practice Ardha Chandrasana
- Start: Begin in a standing position with your feet wide apart, as you would for Trikonasana (Extended Triangle Pose). Turn your front foot out 90 degrees and your back foot in slightly.
- Transition: From Trikonasana, bend your front knee and place your front hand on the floor or a yoga block about 10-12 inches in front of your front foot.
- Lift and Balance: Shift your weight onto your front foot and hand, and on an exhale, lift your back leg off the floor until it is parallel to the ground.
- Extend and Open: Extend your lifted leg straight back and flex your foot. Your hips should be stacked one on top of the other, and your torso should be open to the side. Extend your top arm straight up toward the ceiling, in line with your bottom hand.
- Gaze: Gaze at a fixed point on the floor in front of you to help with balance. As you become more stable, you can try to shift your gaze to the side or even up toward your top hand.
- Hold and Breathe: Hold the pose for several breaths, focusing on creating a straight line from your head to your lifted heel.
- Release: Gently lower your lifted leg back down to the floor and repeat the pose on the other side.
Key Benefits
- Improves Balance and Coordination: Ardha Chandrasana is one of the best poses for training your balance and building a deep sense of stability.
- Strengthens and Tones: It builds strength in the ankles, calves, thighs, glutes, core, and back.
- Stretches: It provides a deep stretch to the hamstrings, inner thigh, and groin of the standing leg, while also opening the hips and chest.
- Increases Focus: The pose requires intense concentration, which helps to calm the mind and improve mental clarity.
- Energizes the Body: As a standing pose, it is energizing and can help to relieve stress and fatigue.
Important Tip: A yoga block is a great prop for this pose. Placing your bottom hand on a block can help you maintain a straight spine and prevent rounding, especially if you have tight hamstrings.