Ardha Chandrasana literally translates to 'Half Moon Pose'. "Ardha" means 'half,' and "chandra" means 'moon.' It is an intermediate-level standing balance asana. It strengthens the leg muscles, develops balance and coordination, improves posture, and stretches the side body muscles.
In his texts, B. K. S. Iyengar characterizes Ardha Chandrasana as a relatively simple asana that nevertheless requires complete concentration, a cessation of thoughts, calming of the breath, and an end to emotional fluctuations.
Benefits of Ardha Chandrasana
Physical Benefits
- Strengthens leg muscles (quadriceps, glutes, hamstrings).
- Strengthens the core and back muscles.
- Strengthens the knee joints.
- Develops a sense of balance and coordination.
- Stretches the hamstrings, groin, and calf muscles of the standing leg.
- Improves mobility in the hip joints and thoracic spine (chest).
- Strengthens the ankles.
Therapeutic Effects
- Improves posture.
- Stimulates the abdominal organs (including digestion).
- May relieve menstrual discomfort.
Energetic Impact
- Relieves stress and fatigue.
- Enhances concentration and awareness (proprioception, the body's sense of itself in space).
- Calms the mind and builds confidence.
- Infuses the lower back and energy channels (nadis) with prana.
Contraindications
- Injuries or chronic conditions of the ankles, knees, or hip joints.
- Any acute conditions, herniated discs, or spinal injuries.
- If you have difficulty with balance or experience bouts of dizziness, this pose may be unsafe.
- Abnormal blood pressure (high or low).
- Frequent or severe headaches, or migraines—these may be aggravated by the change in head position and tension.
- Neck injuries, herniations, or instability. In this case, avoid turning the head to look up.
Preparatory Poses
- Utthita Trikonasana (Extended Triangle Pose) increases chest mobility, lengthens the spine, and teaches how to 'open' the pelvis and chest in a single plane, which is fundamental for balance in Ardha Chandrasana.
- Virabhadrasana II (Warrior II Pose) improves hip mobility and strengthens the legs.
- Vrikshasana (Tree Pose) develops single-leg balance, concentration, and hip mobility.
- Parsvottanasana (Intense Side Stretch Pose) stretches the hamstrings and the back of the legs.
Step-by-Step Instructions for Ardha Chandrasana
- Stand on your mat with your feet about 3.5-4 feet (1-1.2 meters) apart.
- Turn your right foot out 90 degrees (toes pointing toward the short edge of the mat).
- Keep the pelvis 'open': actively draw the left hip back, aligning the pelvic bones in one line.
- Bend your right knee. Place your right palm on the floor (or a block) about 12 inches (30 cm) in front of your right foot, and slightly to the right of it.
- To better control your balance, direct your gaze to your right hand.
- Shift your body weight onto your right leg and supporting right hand, pressing the palm firmly into the floor.
- On an exhale, lift your left leg up, keeping it straight and active (foot flexed).
- Fully straighten the standing leg. The supporting arm is straight, with the hand directly under the shoulder joint and pressed firmly into the floor.
- The left arm extends upward, in line with the right arm.
- Gaze forward. The neck is an extension of the spine. Reach forward through the crown of your head.
- Concentrate your body weight on the right leg. The hand is on the floor for support and balance.
- Hold the position for 20-30 seconds.
- Lower your left leg to the floor while simultaneously lifting your torso. Return to the starting position.
- Repeat on the other side.
Variations for Beginners
- Practicing the asana at a wall. Stand so that as you enter the pose, your back, buttocks, and the heel of your lifted leg touch the wall.
- Using a block. Place a block under the palm of your supporting hand.
- Keep the top hand on your hip. This simplifies balancing and allows you to focus on the work of the legs and opening the pelvis.
Variations for Advanced Practitioners
- Direct your gaze up toward your top hand.
- For a few moments, lift your bottom hand off the floor/block, balancing solely on the standing leg.
- Enter and exit Ardha Chandrasana through other balancing poses (e.g., Virabhadrasana III).
Alignment and Breathing Cues
- Body weight is distributed on the standing foot and, to a lesser extent, on the supporting hand.
- Ensure the torso does not fall forward or backward.
- The pelvis and chest are maximally 'opened' to the side (the hip bones and shoulders aim to be in one line).
- Maintain a sense of a straight line from the heel of the lifted leg to the crown of the head.
- The lifted leg is active; the foot can be flexed or pointed.
- The standing leg is strong, the kneecap is lifted; avoid hyperextending the knee.
- The hand serves as support (you can use a block for comfort and proper alignment).
- The top arm actively reaches up, continuing the line of the shoulders.
- Breathe evenly and calmly throughout the pose. Do not hold your breath.
Common Mistakes and How to Avoid Them
- Losing balance: Use a block under your hand and fix your gaze on a single point.
- 'Closed' pelvis (not rotated upward): Actively 'open' the pelvis by drawing the top hip back and up.
- Bent standing leg or passive lifted leg: Keep the standing leg strong with the knee over the ankle; the lifted leg should be active and parallel to the floor.
Conclusion
Ardha Chandrasana strengthens the legs and core, improves balance, and opens the hips and chest.
Regular practice develops coordination, concentration, and provides a feeling of lightness and strength. Practice mindfully!