Ardha refers to half, and Chandra refers to the moon. This asana resembles the half-moon; hence it is known as the half-moon pose.
How to perform Ardha Chandrasana
1. Stand in the pose of Tadasana and then perform Utthita Trikonasana.
2. After moving to the position of Trikonasana on the right side, during a soft and long exhalation, keep your right palm placed directly underneath the shoulder (possibly to a brick) at some distance from the right foot by contracting or bending the right knee. During this movement, bring your left foot near the right foot. Please note that for correct alignment on the base foot, the knee should be tracking directly over the big toe. It would be best if you tried to avoid the internal rotation of the foot, hip and leg. Creating some load on the muscles to improve flexibility on the standing leg could be achieved by trying to “drag” the foot towards the end of your mat.
3. Remain in this position and take two soft and long breaths. Then during an exhalation, raise your left leg from the ground keeping it straight and toes pointing (plantar flexion – tha pada bandha) or moving towards the knees (dorsiflexion – ha pada bandha). Also, lengthen the right leg to hip height and suction up through the right hand (ha hasta bandha), having the middle finger of the supporting hand facing directly forward on the brick, with the hand flat to the brick.
4. Lengthen your left hand and keep your left palm on your left hip. Stretch your entire torso in this position, keeping your shoulders high. Pull the shoulder girdle away from the neck, lengthening the neck on both sides. Keep your head in line with your spine to strengthen your neck muscles. Avoid letting the head hang to the floor. Move your chest to the left side and maintain a balance.
5. In this position, the weight of your whole body is on your right hip and right foot. Make sure you counter this by lifting your weight from your inner ankle, inner shin, inner knee, and inner thigh before lengthening and rotating your spine. The right hand is used only as a support and to maintain balance, so raise your hand and arm even against the weight of gravity.
6. Stay in this position for 20-30 seconds while breathing evenly and deeply. Move the left leg, keep it on the ground, and return to trikonasana.
7. Repeat the position with the left leg as the anchor.
Ardha Chandrasana Benefits
Western Physiology
Ardha Chandrasana has a therapeutic effect on mental and physical health.
- Ardha Chandrasana improves mental health:
- This pose helps to reduce stress (Guner & Inanici, 2015; Köksoy et al., 2018).
- Ardha Chandrasana benefits metabolism:
- This pose, in tandem with others, helps reduce fasting glucose and triglycerides (Lau et al., 2015).
- This pose, in tandem with others, helps to reduce the waist circumference (Lau et al., 2015).
- Ardha Chandrasana stretches and strengthens the muscles:
- This pose strengthens the muscles of the back, lower extremities, and abdomen (Guner & Inanici, 2015).
- This pose stretches the spine, shoulders, chest, groins, hamstrings, and calves (Guner & Inanici, 2015).
- It makes spinal muscles more flexible (Apt, 2009).
- Other therapeutic effects of Ardha Chandrasana include but are not limited to:
- This pose, in tandem with others, positively affects mobility, gait speed, and postural control among older adult practitioners (Kelley et al., 2014).
- This pose improves balance and coordination (Guner & Inanici, 2015).
- This pose, in tandem with others, improves the cardiovascular endurance (Lau et al., 2015).
- It reduces lower back pain (Apt, 2009).
- It reduces premenstrual tension (Apt, 2009).
- This pose, in tandem with others, reduces symptoms of subjective tinnitus. (Köksoy et al., 2018).
Yogic Physiology
- This asana also stimulate digestion by twisting and enhancing the flow of samana vayu.
- This asana will stimulate the flow of vyana vayu – the flow of prana from heart to limbs which may stimulate flow of blood and lymphatic fluids around the body.
- This asana may remove phlegm and congestion on the chest (avalambhaka kapha).
- This asana stimulates Hridaya marma (central heart marma point) and Nabhi marma (central abdominal marma point) including the many marma points of the supporting leg and foot.
Contradictions & Cautions
- It should not be done by individuals who feel exhausted or unbalanced, especially by the standing poses.
- This posture should only be done by strong individuals whose bodies are strengthened and toned in the legs and lower back.
- The posture should be performed with caution by individuals with disc problems, lower back problems or sciatica.
Preparatory Asanas
- Supta Baddha Konasana
- Supta Padangusthasana I & II
- Uttanasana
- Utthita Parsvottanasana
- Utthita Parsvakonasana
- Utthita Trikonasana
- Prasarita Padottanasana
- Vrksasana
Follow up Asanas
Ardha Chandrasana is usually sequenced somewhere in the middle of a standing pose series after Utthita Trikonasana. There are no hard-and-fast rules about what should follow this pose, but you might try:
- Parivrtta Trikonasana
- Parivrtta Ardha Chandrasana
- Prasarita Padottanasana
Tips for Beginners
Many students find it difficult to touch the floor with their lower hand, even when it rests on their fingertips. A brick or chair can raise the arm, align the spine more naturally, and even make the posture more correct (and sometimes more difficult), helping the student work higher and with more accurate alignment cues. Ideally, students support their hands on a block. You may like to try variations and start with the block at its highest height and, if your balance is steady and comfortable, lower it down first to its middle height, then finally, if possible, to its lowest height. You can use a wall behind you to balance your body, providing good proprioception and feedback as to where you are in space, making the posture more stable but stronger with the alignment being corrected by the wall.
Variations
To make this pose more challenging, lift your lower arm off the floor or block and place it in the air or on your standing hip—balance solely on the standing leg for 15 to 30 seconds or 5 to 10 breaths.
Modifications and Props
Balance is always tricky in this pose for beginners. A wall is a useful prop, which you can use in one of two ways. Stand with your back to the wall, one leg’s length away from the wall. Exhale and bend forward into a standing forward bend, then inhale and raise your left leg parallel to the floor and press the left sole against the wall. Start with your toes turned toward the floor. Exhale again and rotate your torso to the left; at the same time, turn the left leg and foot until the inner foot is parallel to the floor. Rest your left hand on the left hip. The pressure of the raised heel against the wall will help you maintain your balance. You can also perform the pose with your back leaning against the wall.
Deepen the Asana
Advanced students can raise the top arm, with an inhalation, perpendicular to the floor. Firm the top scapula against the back. Imagine a wall in front of you, and press the top hand actively into this pretend wall. Then, if your balance is steady, try slowly rotating the head to gaze up at the raised hand, placing your gaze at the thumbnail.
References
Guner, S., & Inanici, F. (2015). Yoga therapy and ambulatory multiple sclerosis Assessment of gait analysis parameters, fatigue and balance. Journal of Bodywork and Movement Therapies, 19(1), 72–81. doi:10.1016/j.jbmt.2014.04.004
Köksoy, S., Eti, C. M., Karataş, M., & Vayisoglu, Y. (2018). The Effects of Yoga in Patients Suffering from Subjective Tinnitus. International archives of otorhinolaryngology, 22(1), 9–13. https://doi.org/10.1055/s-0037-1601415
Lau, C., Yu, R., & Woo, J. (2015). Effects of a 12-Week Hatha Yoga Intervention on Metabolic Risk and Quality of Life in Hong Kong Chinese Adults with and without Metabolic Syndrome. PloS one, 10(6), e0130731. https://doi.org/10.1371/journal.pone.0130731
Apt, M. (2009). Get Strong and Shine On: Half Moon Pose. Retrieved 16 June 2022, from https://www.yogajournal.com/lifestyle/half-moon-pose-2/
Kelley, K. K., Aaron, D., Hynds, K., Machado, E., & Wolff, M. (2014). The effects of a therapeutic yoga program on postural control, mobility, and gait speed in community-dwelling older adults. Journal of alternative and complementary medicine (New York, N.Y.), 20(12), 949–954. https://doi.org/10.1089/acm.2014.0156
Lau, C., Yu, R., & Woo, J. (2015). Effects of a 12-Week Hatha Yoga Intervention on Cardiorespiratory Endurance, Muscular Strength and Endurance, and Flexibility in Hong Kong Chinese Adults: A Controlled Clinical Trial. Evidence-based complementary and alternative medicine : eCAM, 2015, 958727. https://doi.org/10.1155/2015/958727
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All research and literature based on original documents written by Celia Roberts. This manual and the information contained within it is not to be copied, replicated, or distributed without permission. Images and additional information has been sourced from Light on Yoga by B.K. Iyengar, yogajournal.com, yogajournal.com.au for your convenience.