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Ardha chandrasana

Half Moon pose – Ardha Chandrasana

When I started out doing yoga – about seven years ago – I use to be all over the place, as soon as we started doing balance poses. I liked them, saw a challenge in it, but was really struggling with them. Ardha Chandrasana – half moon pose was one of the worst. As soon as I had to look up, I was on my bum.

Later I was thought that as soon as you learn to control your mind, you will be able to control your body, because both work together. For me it’s through: now my mind is more quiet, by body feels more at ease, balancing. This pose, Ardha Chandrasana – has become one of my favorite ones. Not only has it got a lot of benefits (grounding, core strength), but it seems always to fit into a flow.

Getting in Ardha Chandrasana – half moon pose

  • Start in Tadasana and step your right foot about a meter, meter and a half back in a wide legged position. Open your arms to the side
  • Turn your right foot out, place your left hand on your left hip
  • Bend your right knee and bring your right hand to the floor, about twenty centimeters in front of your right foot. If needed, bring your left foot closer to your right
  • Lift your left leg from the floor and straighten your right leg. Keep lifting your left, until it’s parallel to the floor (or as high as you can lift it)
  • Open your left hip, so your toes are almost pointing upwards
  • Open your left shoulder. If you feel comfortable bring your left arm up in the air, your left hand reaching for the ceiling
  • Try to use your right hand just for balance. Carry your weight on your right leg. If you have your balance, you can even lift your right hand just of the floor
  • Stay in the pose for 20 to 30 seconds and then slowly return to a wide legged stand. Change sides

Benefits Ardha Chandrasana – half moon pose

  • Healing for leg problems
  • Makes the lower part of the spine more flexible
  • Improves functioning of the nervous in the legs
  • Strengthens the knees
  • Improves digestion and cures stomach problems
  • Opens chest muscle
  • Strengthens the abdomen, ankles, thighs, buttocks and spine
  • Improves coordination and balance
  • Relaxes the mind
  • Grounding pose


Source: Iyengar – Light on Yoga / Key muscles of Yoga – Ray Long / Ashtanga – David Swenson / Asana Pranayama Mudra Bandha – Swami Satyananda Saraswati

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