POSTURE REFERENCE

Pick a posture from the dropdown menu to access detailed information, videos, and tips.

Pranayama | Deep Breathing Posture Clinic Ardha Chandrasana | Half Moon Pose Pada Hastasana | Hands To Feet Utkatasana | Awkward Pose Garudasana | Eagle Pose Dandayama Janushirasana | Standing Head To Knee Dandayamana Dhanurasana | Standing Bow Pulling Pose Tuladandasana | Balancing Stick Pose Dandayamana Bibhaktapada Paschimottananasana | Separate Leg Intense Stretch Trikonasana | Triangle Pose Dandayamana Bibhaktapada Janushirasana | Separate Leg Head To Knee Tadasana | Tree Pose Padangustasana | Toe Stand Pose Savasana | Dead Body Pose Pavana Muktasana | Wind Removing Pose Sit-Up Bhujangasana | Cobra Pose Salabhasana | Locust Pose Poorna Salabhasana | Full Locust Pose Dhanurasana | Bow Pose Supta Vajrasana | Fixed Firm Pose Ardha Kurmasana | Half Tortoise Pose Ustrasana | Camel Pose Sasangasana | Rabbit Pose Janushirasana | Head To Knee With Stretching Pose Paschimottanasana | Intense Stretching Pose Ardha Matsyendrasana | Spine Twisting Pose Kapalbhati In Vajrasana | Blowing In Firm Pose

Posture Overview

Foundational Insights

Ardha Chandrasana, or the Half Moon Pose, is a posture that emphasizes lateral stretching and strengthening of the body. It involves a series of side bends, backbends, and forward bends, engaging muscles in the torso, legs, and arms. The posture aims to improve flexibility, enhance the functioning of internal organs, and correct spinal alignment.

 

 

Yoga Pose: Ardha Chandrasana

Posture Breakdown

Benefits and Techniques

Practicing Ardha Chandrasana provides several health benefits:

  • Strengthened Core and Spine: The pose strengthens the abdominal muscles and spine, improving posture and core stability.
  • Increased Flexibility: It enhances the flexibility of the lateral and central muscles, allowing for a greater range of motion.
  • Enhanced Blood Circulation: The stretching movements aid in improved blood circulation, benefiting the heart and vascular system.
  • Improved Kidney Function: The pose stimulates and rejuvenates the kidneys, enhancing their function.
  • Toned Muscles: Regular practice tones the muscles of the thighs, buttocks, and waist.

The following techniques should be followed to perform Ardha Chandrasana effectively:

  • Posture Alignment: Begin with feet together, arms over the head with palms together, and weight evenly distributed.
  • Stretching Movement: Bend sideways from the hips, keeping arms straight and aligned with the ears.
  • Engagement of Core: Maintain a straight spine and engage the core while keeping the focus forward.
  • Steady Breathing: Ensure that breathing remains steady and controlled throughout the posture.

Video Resources

Guided Demonstrations and Tips

Watch a Demonstration
Watch a demonstration of Ardha Chandrasana | Half Moon Pose.
Get Jonny's Tip
Listen to Jonny's tips for mastering Ardha Chandrasana | Half Moon Pose.

The Dialogue

Bikram's Precise Verbal Instructions

Ardha Chandrasana

Half Moon Pose

Everybody together.

Feet together at the line, heels and toes touching each other. Arms over your head sideways, palms together.

Interlock the fingers, release the index fingers, thumbs crossed.

Keep a nice tight grip, don’t lose the grip. Hands-palms touching each other like glue, up to the wrists, throughout the entire posture.

Stretch up to the ceiling, right and left several times, right and left, right and left.

You should feel stretching down both sides of the body, all the way up to the fingertips. In other words, you’re trying to touch the ceiling.

When you can’t stretch any more, please stop in the middle.

Elbows locked, arms always touching with the ears. No gap between biceps/arms and ears.

Push your hips forward, a little bit toward the mirror, opening up your hips and pelvis.

Upper body leaning back a couple of inches, opening up your chest and ribcage.

Throughout the posture, maximum body-weight on the heels.

Arms and head back. Chin up.

Concentrate one point in the mirror; don’t even blink your eyes.

Inhale breathing, full lungs, hold the breathing. Stretch up out of the waist one more time. Try to touch the ceiling. Absolutely straight line, slowly bend your body to the right, without bending your elbows or your knees. Continuously push your hips to the left, beyond your flexibility.

Inhale, come up and stop in the middle.

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