Half Moon Pose
Ardha Chandrasana (Half Moon Pose) in Sanskrit means ardha - half, Chandra - moon.
This is an intense balancing asana, in which our body takes the shape of a crescent. Regular exercise of this position increases concentration, improves coordination and motor reflexes.
How to do it (step-by-step)
1. Start in mountain pose. Bend your legs (as in Triangle pose), bent towards the right leg, and with the left hand on the left hip.
2 With the exhale, bend your right knee, and place your right palm approximately 30-50 inches in front of your right foot.
3. Raise and extend the left leg to a position parallel to the ground or slightly higher. Point the toes of the left foot forward, and push the heel back to secure and fix the raised foot.
4 Turn the torso by slowly moving the left hip up until it is in line with the right hip. The shoulders are also straight and the chest is open. Turn your head and look at the ceiling. If you are stable in this position, separate the left hand from the hip and extend it upwards, directing the gaze towards the thumb of the left hand (palm facing forward).
5. Try to keep your balance for 30 seconds with calm and deep breathing. When exiting the pose, exhale and first lower your left leg and then slowly return to the center through the triangle position and repeat to the left.
Benefits
Physical benefits from Ardha Chandrasana: strengthens the abdomen, ankles, thighs, buttocks; stretches the groin, hamstrings and knees, shoulders, chest, spine, reduces back pain; improves digestion; improves circulation in the spinal cord muscles; encourages better circulation in the feet; improves coordination and sense of balance.
Mental benefits from Ardha Chandrasana: relieves stress, and increases focus.
You should avoid this pose if you have: headache or migraine; low blood pressure; diarrhea or insomnia. If you have neck problems do not turn your head upwards and do not look up but forward, keeping both sides of the neck equally elongated.
Regular practice of this pose affects Muladhara (Root) Chakra and Svadisthana (Sacral) Chakra.
