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Ardha Chandrasana (अर्धचन्द्रासन)
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Ardha Chandrasana (अर्धचन्द्रासन)

Yoga Practice Name

Ardha Chandrasana (अर्धचन्द्रासन)

English Name

Half Moon Pose

Description and Steps

Description:

Ardha Chandrasana is a balancing and strengthening yoga pose that represents the half-moon. It enhances coordination, stability, and focus while providing a gentle stretch to the entire body. This asana combines balance with lateral extension, requiring strength in the legs and core.

Steps:

  1. Start in Trikonasana (Triangle Pose) with the right leg forward.
  2. Place the right hand on the floor (or block) about 12 inches in front of the right foot.
  3. Shift the body weight onto the right foot and hand.
  4. Lift the left leg parallel to the floor, keeping it straight and strong.
  5. Extend the left arm upward, aligning it with the shoulder.
  6. Open the hips and chest to the side, stacking them vertically.
  7. Gaze upward (if balanced), or keep the gaze forward/down.
  8. Hold for 5–8 breaths, then gently return to Trikonasana and repeat on the other side.
General Benefits
  • Improves Balance & Coordination – Enhances focus and stability by challenging the body’s equilibrium.
  • Strengthens the Legs & Core – Tones thighs, calves, ankles, and abdominal muscles.
  • Opens the Chest & Shoulders – Encourages deep breathing and improved posture.
  • Stretches the Spine & Sides – Provides a deep lateral stretch, increasing flexibility.
  • Stimulates Digestive Organs – Aids digestion by gently massaging abdominal organs.
Cautions-Limitations-Contraindications
  • Balance Issues – Practice near a wall if you have trouble balancing to avoid falls.
  • Neck Problems – Avoid turning the head upward; keep gaze forward or downward.
  • Lower Back Pain – Practice gently or avoid if there's acute pain or disc issues.
  • Hip or Knee Injury – Modify or skip the pose if hips or knees are inflamed or healing.
  • High or Low Blood Pressure – Come out of the pose slowly to prevent dizziness.
Complimentary Practice
  • Trikonasana (Triangle Pose) – Builds foundation and lateral extension.
  • Parsvakonasana (Side Angle Pose) – Prepares hips and spine for alignment.
  • Virabhadrasana II (Warrior II) – Enhances leg strength and hip opening.
  • Vrksasana (Tree Pose) – Improves balance and focus.
  • Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose) – Enhances hamstring flexibility.
Similar Practices

1.Trikonasana, 2.Virabhadrasana III, 3.Utthita Hasta Padangusthasana, 4.Parivrtta Ardha 5.Chandrasana, 6.Anjaneyasana

Practice Keynotes
  • Alignment Focus: Keep shoulders, hips, and lifted leg in one plane.
  • Core Engagement: Activate abdominal muscles for balance and support.
  • Gaze: Look upward for challenge, downward or forward for stability.
  • Use of Support: Beginners may use a block under the bottom hand.
  • Breath: Maintain smooth, steady breathing to stay grounded and focused.
  • Entry: Best entered from Trikonasana or Virabhadrasana II for flow.
  • Hold Duration: 20–30 seconds per side, gradually increasing.
Yoga Asana Type
Practice Level
Video