Ardha Chandrasana (Half Moon Pose)

<h2> Ardha Chandrasana (Half Moon Pose)</h2>

Ardha means «half», chandra - «moon». This pose resembles a half moon.

A short description of Ardha Chandrasana

1. Stand in Tadasana.
2. On an exhalation jump the feet about one metre apart and stretch the arms out horizontally at shoulder level.
3. Do Utthita Trikonasana to the right. Take one or two breaths in and out.
4. On an exhalation bend the right leg a little. Place the fingertips of the right hand on the floor, about one foot's length in front of the right foot.
5. Move the trunk forward, towards the head, so that the left heel comes off the floor. Inhale.
6. Exhale, extend the trunk forward towards the head and raise the left leg so that it is parallel to the floor. Straighten the right leg and make it firm.
7. Raise the left arm up so that it is in line with the shoulders.
8. This is the final position. Breathe normally and stay in it for 10-15 seconds, paying attention to the following points:
      (1) the right leg is perpendicular and the left one parallel to the floor;
      (2) stretch the toes of the left foot;
      (3) the movements of raising the left leg and straightening the right one should be simultaneous;
      (4) draw the shoulder blades in and broaden the chest;
      (5) the back of the left leg, the back and the back of the head should be in one line;
      (6) the weight of the body rests on the right hip;
      (7) the left side of the body should face the ceiling;
      (8) broaden the pelvis by turning the left hip bone upwards.
9. Exhale, bend the right leg slightly at the knee and lower the left leg to the floor.
10. Come into the position shown in the illustration and repeat the pose to the left, balancing on the left leg and following all the instructions, but replacing the word «right» with «left» and vice versa. Return to Tadasana.

Special notes:

(1) The left leg should extend in one line with the left side of the trunk and should neither rise higher nor drop lower.
(2) This pose can also be done keeping the left hand above the left hip. In that case the leg tends to drop, since it is easier for the body to keep its balance when the arm is held up.
(3) Those who find it difficult to balance on their own may use a wall as a support for the body.
(4) Those who are overweight may do this pose without performing Utthita Trikonasana (stage 3). In that case placing the fingers on the floor and raising the leg should be done simultaneously. The fingers may also be placed on a block.

A further description of Ardha Chandrasana

Ardha Chandrasana is the «half moon pose». There are in fact no contraindications for this pose; it is fairly simple. At the same time, performing it freely is possible only with a good command of relaxation (which means observing the freed breath) and with a normally working vestibular apparatus, as well as with a certain degree of elasticity in the hamstring tendons and the hip joints.
You should enter the asana and come down out of it slowly. You may use Iyengar's method of entering it, but on the whole this is not so important. The supporting leg (like the one held in the air) must be firmly extended and stay straight at the knee. The trunk is turned - as far as possible - parallel to the wall, as is the foot of the supporting leg. If you wish, the pose can be held for a minute on each side, or even longer if that is comfortable for you. (V. Boyko, YIK)

A variation of Ardha Chandrasana

This pose combines elements of two asanas: having come into Ardha Chandrasana, you bend the left leg at the knee, catch the foot and arch back as in Eka Pada Dhanurasana. But now, balancing on one leg, following the instructions described above will be far harder. Performing the pose will demand the utmost concentration from you, as well as resolve and even enthusiasm. Come into Utthita Trikonasana and stay there for several breath cycles, doing everything you have learned earlier. Then, as in the previous version, move into Ardha Chandrasana.
While in the pose, press the right foot evenly into the floor and draw the knees up. The right knee should be turned in the direction of the middle toe of the right foot. To achieve this, turn the right thigh outwards and direct the right buttock towards the heel. At the same time turn the left thigh inwards and push the inner edge of the foot and the heel away from you. Extend the trunk, broaden the ribcage and open the arms out to the sides as if you wanted to embrace the whole world. Direct the lower edges of the shoulder blades into the back, towards the heart, and turn the trunk upwards.
Then move on to the variation of Ardha Chandrasana. Bend the left leg at the knee, catch the arch of the left foot with the left hand and take the leg back, just as in Eka Pada Dhanurasana. Pull the leg towards you with the hand and at the same time "resist" that movement with the leg, pushing the foot away from you. Turn the left thigh inwards and make sure the knee does not face the ceiling. The more strongly you arch back, the more actively you should turn the right thigh outwards. Arch in the thoracic region of the spine, so as to balance the backward movement of the left thigh and not lose your balance.
You will very quickly discover that static balance simply does not exist in this pose. With every subtle movement of the breath you have to retune the whole system of equilibrium. Be ready to experiment and to play. Catch the rhythm of this inner dance and stay in it for 5 to 10 breath cycles. Then consciously and carefully release the leg, return to Ardha Chandrasana, and then, after several breath cycles, to Utthita Trikonasana. Come up and do the variation of Ardha Chandrasana on the other side. Finish your practice with the inverted poses - Sirsasana (Headstand) and Sarvangasana (Shoulderstand) if you practise them regularly; if not, with Viparita Karani. Then do a few twists and a gentle forward bend from Sukhasana (Easy Pose). And finally relax for 10-15 minutes in Savasana. (Yoga Journal)

The effects of practising Ardha Chandrasana

Ardha Chandrasana is useful for those whose legs are diseased or injured. It tones the lower part of the spine, the lumbar region and the nerves running to the muscles of the legs, and strengthens the knees. Together with the other standing poses this asana cures digestive disorders. It has a healing effect on stomach problems. It is useful for back pain.