ARDHA CHANDRASANA – Standing Half Moon

Click here for body preparations.

PLEASE USE A YOGA MAT FOR EACH ASANA AND BODY PREPARATION.

Standing Half Moon (Against a wall)

Student in Half Moon pose

Sylv in Half Moon pose

  1. Stand in a wide stance with your back towards a wall. Making sure you are about fifteen centimetres away from the wall. Check your feet, heels, hips and shoulders are facing forwards. Heels are in line and tuck your chin under. Arms are by your sides.
  2. Move into the extended triangle posture, by placing your right foot at ninety degrees and allow your left heel to move forty five degrees.
  3. Bring your weight to the inside of your left foot to ground your body. Check that your right knee is facing the same direction as your right foot. Start to contract your thigh muscles, tighten your buttocks and slowly draw in your lower abdomen.
  4. Raise your arms sideways (As you do for the triangle) so that your palms are facing upwards and are relaxed.
  5. Bend your right knee and slowly tilt your body towards the right. Lower your right hand towards the floor quite near the outside of your foot.
  6. As you bend, start to straighten your right leg and slowly raise your left leg. Tuck in your tailbone and contract the gluteus muscles.
  7. Raise your left arm into the air and look at your fingers of your left hand.
  8. Pull your left hip and shoulder back. Feel the extension of the spine. Ensure your upper body and chest is facing forwards.
  9. Remain in this posture until you feel ready to release by gently bending your right knee and place your left foot gently on the floor. With control and slowly, bring your body into an upright position.
  10. Bring your arms to your sides and move into a forward bend as a counter pose. Slowly uncurl into a standing position when you feel ready.

Repeat the other side.

MODIFICATION

  • You may wish to use a block on the floor to support you hand.
  • You could use the centre of a chair seat to place your hand on if the stretch is too much.
  • You could also work with a partner.

This asana could also be practised without the support of a wall. It maybe a good idea to initially commence with the wall behind you for extra support.

Summary of ARDHA CHANDRASANA – Standing Half Moon Pose

Alignment points Contra-indications Safety Instructions Benefits
  • Heels in line
  • Knees face outwards
  • Hips, torso and shoulders face forwards
Use a wall at all times if you experience imbalances and osteoporosis.
Avoid during 1-3 days of menstruation
  • Do body preps first
  • Do not allow knees to fall inwards
  • In final position chest and torso face outwards
  • Use a wall on first few attempts
  • Work with a partner
  • Tones the thigh and gluteus muscle
  • Opens the hips
  • Strengthens the calf muscles and ankles
  • Opens the chest and torso
  • Has a calming effect. (Stimulates the hypothalamus)
  • Stimulates positive flow of energies from the lower chakras to the heart centre.