ARDHA CHANDRASANA - Half-moon Pose
ardha - half
chandra - brilliant, glittering, moon
In yoga, the moon is very important; in some types of yoga (i.e. hatha yoga), in counterpart with the sun, it represents a polar energy of the body.
If done correctly, your body can reap many benefits from doing this pose. Ardha Chandrasana strengthens the abdomen, arms, hip rotators (specifically the gluteus medius and minimus, quadratus femoris, gemellus Superior and inferior, obturator internus and externus and the piriformis), spine, buttocks, shoulders, and ankles. This pose can also help to stretch the hamstrings, chest, shoulders, and spine. Other benefits include stress relief and improvement of digestion, balance, and coordination.
In order to properly get into Ardha Chandrasana, you must first perform Utthita Trikona (Triangle Pose). The proper steps for getting into Ardha Chandrasana on the right side are as follows:
1. Start in Tadasana. Breathe in deeply. On the exhale, jump your feet out 4 1/2 to 5 feet apart while raising your arms parallel to the floor. Turn your right foot out at a ninety-degree angle. This should cause your kneecap to be turned slightly past your ankle. Turn your left foot slightly in towards your body (it should be at no less than a forty-five degree angle). Make sure to keep your torso facing forward (it is still in Tadasana!) and your feet aligned. Also remember your bundhas! Inhale.
2. Upon exhaling, extend your torso to the right from the hip joint while keeping it facing forward. Place your right hand on either your shin, foot, or the ground -- whichever is most comfortable. To help keep your torso facing forward and your heart-center open, place your left hand on your left hip and try to keep your hips down while pulling the left one in and pushing the right one out. When you are secure, raise your left arm so that it is aligned with the right and fingertips are pointing towards the ceiling. When this is steady, turn your head to look up at your left shoulder and soften your gaze. Hold this pose for thirty seconds to one minute while breathing in and out.
3. Place your left hand back on your left hip. On the inhale, bend your right knee and slide your left foot forward six to twelve inches. Keeping everything aligned, slide your right hand out so that it is about twelve inches from the baby toe (beginners should use a block rather than keeping their hand on the floor for modifications).
4. On the exhale, straighten the right leg, pressing against the floor with the right hand and foot for support. Most weight should be carried by the right leg. To create a better flow and a stronger support, press against floor using your fingers rather than the palm of the right hand (see picture). At the same time, lift your left leg up so that it is parallel to the floor and the kneecap is facing forward. Keep both legs in Tadasana, not hyper-extended in order to prevent injury. If this is enough, you may stop. Otherwise, if you are steady, you may once again align your left arm with your right, keeping palms facing forward and fingertips pointed towards the ceiling. Look up towards the left shoulder and soften your gaze. Hold this pose for thirty-seconds to one minute while breathing in and out.
5. Exhale and lower your left leg. Return to Utthita Trikonasana. Inhale to come back up to Tadasana, pressing feet into the ground to assist you. Repeat on the left side.
Personally, performing Ardha Chandrasana, while very difficult, is very rewarding because it makes me feel strong and rooted to the ground. Also, keeping my heart center open helps to make me feel energized, as if energy is being absorbed through my heart and then spread throughout my stretched-out body with every deep breath. Ardha Chandrasana is also a fun way to challenge myself to improve my sense of balance while staying in perfect position with bundhas engaged. After coming out of Ardha Chandrasana I feel fresh and rejuvenated, my mood is lifted, and I'm ready to take on any upcoming challenges.
Here are some sites I used to help make this post as well as some interesting yoga sites:
http://www.yogajournal.com/poses/784 -- a complete breakdown of almost EVERY posture!
http://www.yogacards.com/yoga-postures-2/half-moon-pose.html -- stresses the Vinyasa Flow.
http://www.youtube.com/watch?v=7n10zr7VgHY -- a short clip of yoga music, with pictures.
