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Ardhachandrasana- Half Moon Pose

Ardhachandrasana- Half Moon Pose

Starting the posture:

  1. Stand with feet hip distance apart, shoulders relaxed.
  2. Take both the hand up over the shoulders, lock the fingers, stretch the arms towards the ceiling.
  3. Push your hips back, and bend forward and downward from the lower back keeping the arms and spine stretched. Keep your hands by the side of your feet.
  4. Legs are straight, knees stretched back, chest closer to the thighs (those with lower back pain or with stiff back can bend the knees while leaning forward)

Entering the posture:

  1. Bending the left knee, bring both hands down on the mat, raise your right foot and place it at the back – Like in ashwasanchalanasana.
  2. Now take right knee one step back to give right leg full stretch.
  3. Raise both hands up over the head towards the ceiling (you can keep arms parallel to each other or join hands in namaskar mudra). Arch back and look up (chin up).
  4. Expand the chest. Distance between the ears and the shoulders.
  5. Your body from toes to the finger tips should be in arch which looks like the crescent moon.
  6. Hold the posture.

Coming out of the posture:

  1. Relax the arms and bring hands on the sides of the left foot.
  2. Raise the right knee up and bring right foot to the front near left foot.
  3. Raise arms straight up over the head.
  4. Relax the arms and bring your arms down placing the hands on the side of the body.

Breathing:

  1. While getting ready for the posture- Inhale as you raise arms over the head.
  2. Exhale while coming down placing hands near the feet.
  3. Inhale while raising the right foot back . Exhale while holding the posture
  4. Inhale while raising the arms up and stretching the spine.
  5. Hold the posture- inhale exhale 3-5 long and deep breaths.
  6. Exhale while bringing the arms back near left foot.
  7. Inhale while raising the right knee- exhale while bringing the right foot forward near left foot.
  8. Inhale while raising both arms up over the head
  9. Exhale while relaxing the arms.

Awareness:

  1. To the right thigh while stretching it back.
  2. To the spine, shoulders and arms while coming to crescent moon posture.
  3. Full awareness to breathing during entire entering and coming out of the posture.
  4. To the respiration – chest area while holding on to the posture.

Benefits:

  1. Stretches the spine, hamstrings, and calf muscles; strengthens leg, arm, back, and stomach muscles.
  2. Helps in channelizing the lunar energy.
  3. Relaxes the mind

Contraindications:

  1. People with major knee or spine surgery, injury or issues should not try this asana.
  2. People with frozen shoulder should not try this asana.

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