Half Moon Pose (Ardha Chandrasana Pose) Instructions

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Half Moon Pose (Ardha Chandrasana Pose) Instructions (1)
Half Moon Pose (Ardha Chandrasana Pose) Instructions (1)

In Sanskrit, Ardha means “half”, “Chandra” means “Moon” or “God of the Moon” in the Vedic scriptures. The moon and its energy affect the mental activity and calmness of the human mind, perhaps that’s why the Ardha Chandrasana Pose is a balancing asana that helps make the practitioner’s mind more calm and balanced.

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Half Moon Pose (Ardha Chandrasana Pose) Instructions

How to do Half Moon Pose (Ardha Chandrasana Pose) Step By Step Instruction:

At first glance, the crescent posture is a rather difficult asana, but with regular exercise with other balance asanas, you can feel peace and peace in your mind. When performing the Crescent Pose, try to maintain a smooth, deep and calm breathing.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

There are several variations in the performance of the Pose of the Crescent, we will analyze some of them.

1. A lightweight version using the block for yoga (brick):

  • Take the block for yoga in your right hand
  • Execute Trikonasana on the right side of the body (right foot ahead)
  • Bend the right knee, move forward with the body; block the yoga held in the right hand, lower on the mat about 20-30 cm in front of the sock of the right foot, lean on the block for yoga, the weight of the body remains in the right foot
  • You must read svastikasana yoga pose
  • Raise the left leg up and set it parallel to the floor, or along one line with the trunk, open the hip and take the left thigh back
  • Leave the left shoulder back, lift the left hand upwards perpendicular to the floor, look over the raised hand
  • keep balance in half moon pose 3-5 cycles of breathing
  • with exhalation, slowly lower your left foot onto the rug, lift the body upright
  • follow to the other side.
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A lightweight version using the block for yoga (brick)

2. The classical version is the entrance through Utthita Trikonasana:

  • execute Utthita Trikonasana on the right side of the body (right foot ahead)
  • bend the right knee, move forward with your body and lean your fingers (palm) of your right hand on the mat about 20-30 cm in front of the toe of your right foot, keep your balance with your fingers, the weight of the body remains in the right foot
  • Raise the left leg up and set it parallel to the floor, or along one line with the trunk, open the hip and take the left thigh back
  • You must read rabbit yoga pose
  • Leave the left shoulder back, lift the left hand upwards perpendicular to the floor, look over the raised hand
  • keep balance in this position 3-5 cycles of breathing
  • with exhalation, slowly lower your left foot onto the rug, lift the body upright
  • follow to the other side.
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The classical version is the entrance through Utthita Trikonasana

3. The third option is the entrance through Uttanasana:

  • stretching out in the slope of Uttanasana, move your right hand and body forward
  • Lower the fingers of the right hand on the mat at 20-30 cm from the toe of the right foot, hold the balance with the fingers, the weight of the body remains in the right foot
  • Raise the left leg up and set it parallel to the floor, or along one line with the trunk, open the hip and take the left thigh back
  • Leave the left shoulder back, lift the left hand upwards perpendicular to the floor, look over the raised hand
  • keep balance in this position 3-5 cycles of breathing
  • follow to the other side.
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The third option is the entrance through Uttanasana

4. Option for experienced practitioners, entrance through Virabhadrasana 3:

  • standing on the right foot in Virabhadrasana 3, lower the right palm or fingers on the mat at 20-30 cm in front of the right foot
  • open the hip, and take the left thigh back
  • Leave the left shoulder back, lift the left hand upwards perpendicular to the floor, look over the raised hand
  • keep balance in this position 3-5 cycles of breathing;
  • follow to the other side.
You must read cat yoga pose

Special Comments:

(1) The left leg should be stretched along one line with the left surface of the trunk and should neither rise higher nor lower.

(2) Ardha Chandrasana Pose can also be performed by holding the left palm above the left thigh. In this case, the leg tends to descend, as the body is easier to maintain balance when you hold your arm up.

(3) Those who find it difficult to maintain their own balance can use the wall as a support for the body.

(4) Those who are overweight can do this posture without performing Utthita Trikonasana (Stage 3). In this case, put your fingers on the floor and raise your leg should be synchronized. You can also put your fingers on the bar.

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Action on the body:

The Ardha Chandrasana Pose stretches and trains the muscle tone of the abdomen, chest, lateral muscles of the back, thighs. The movements of the shoulders and back strengthen the joints, knees, ankles, increase the flexibility of the spine. Stretching the spine and muscles contribute to the saturation of tissues with blood and, accordingly, useful substances and oxygen. Stagnant processes in the body are prevented. After practice, there is a yawning, the desire to stretch or to sleep, the feeling of muscle weakness goes away.

The crescent posture helps to learn how to distribute body weight, maintain balance and maintain a concentration of attention. It is recommended to practice it in case of impaired coordination, suffered (but not acute) leg injuries, aches in the muscles of the back, arms and sides, the curvature of the spine, apathy, stress, stagnant processes in the body.

Ardha Chandrasana Pose can be taken in the morning to relieve drowsiness, or during a workday. Asana fills the body with energy, cheerfulness, clears the mind of extraneous thoughts, improves mood and eliminates disharmony: irritation, self-doubt, anger, doubt. The pose is simple and does not require a special room, a form of clothing.

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The effect of the practice of Ardha Chandrasana:

Ardha Chandrasana is useful to those who have injured or damaged legs. It tones up the lower part of the spine, the lumbar region and the nerves that go to the muscles of the legs, strengthens the knees. Together with other standing poses, this asana cures digestive disorders. Has a therapeutic effect in stomach problems. Useful for pain in the back.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

Tips:

For easier balance retention in all variations, the weight of the body is important to hold in the supporting leg and thigh. It is desirable that in the final position, the right and left arms are aligned along a single line.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

Contraindications:

Ardha Chandrasana Pose should not be practiced with a headache, migraine, low blood pressure, diarrhea.

In case of insomnia, exercise should be no less than 6 hours before the planned sleep.

With injuries and diseases of the cervical spine, the head should be held motionless, not rotating or lifting it upwards. With monthly Chandrasana it is better not to perform, as the abdominal muscles stretch and a natural massage of the internal organs takes place, which can cause painful sensations.

If you are new or beginners in the field of Yoga you should just start with beginning to follow the yoga poses for beginners

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