- Begin in Utthita Trikonasana (Extended Triangle Pose) to the right side.
- Soften and bend your right knee, resting your left hand on your hip.
- Now, reach your right hand forward, beyond the outer part of your right foot
– it should rest about 12 inches ahead of your right foot.
- Firm your right hand and right heel into the floor.
- Then, straighten your right leg and, simultaneously, lift your left leg so it is parallel to the floor or raised a bit further if you cannot keep it parallel.
- Extend actively through your left heel, toes facing forward and keep the entire leg engaged.
- Make sure you don’t lock your right knee – this could hyperextend it.
- Instead, keep your right kneecap pointing in a direction of your right toes, not turned inward.
- Also, keep your hips open, stacking your left hip on top of your right.
- Support most of your body’s weight with your right leg, using your right hand only to stay balanced.
- When you are poised, reach your left arm up towards the sky.
- As you do so, open your chest. Your arms should be in line with each other and perpendicular to the floor.
- Gaze upward towards your left fingertips and hold Ardha Chandrasana for 3-6 steady, deep breaths. To come out, lower your left leg to the floor as you exhale and return to Utthita Trikonasana (Extended Triangle Pose). Repeat to the left side.
Benefits of Ardha Chandra Asana
- Strengthens your legs, ankles, abdomen, buttocks, and spine
- Stretches your groins, hamstrings, calves, shoulders, and spine
- Opens your hips and chest
- Builds coordination and balance
- Improves digestion
- Aids in stress relief
- Therapeutic for anxiety, fatigue, menstrual pain, backache, fertility, sciatica, osteoporosis, indigestion, gastritis and constipation
Precautions and contraindications.
These are some precautions that you should keep in mind before doing this asana.
People with neck problems should continue to look directly and hold the neck. Do not look up.
Avoid this procedure if the following problems occur.
a. Migraines and headaches
b. Low blood pressure
Tips for beginners
As a beginner, you may have difficulty touching the floor with your lower hand. You can use a block to help you. Start with the highest block and reduce its size as you begin to balance your body and feel comfortable.
Extended pose variations
Once you master this asana, you can try to deepen the posture. Just raise your arm over it and make sure it is perpendicular to the ground. Now imagine a wall. Push the upper hand into this imaginary wall. Once you have found the balance, turn your head and look at the raised hand.
You can also place the lower hand on the thigh of the support leg to complicate this asana. Maintain balance by maintaining your posture for a few seconds. Release.