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Ardha Chandrasana (Half Moon)

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Ardha Chandrasana (Half Moon) Ardha Chandraasana – Balancing Triangle / Half Moon Pose Inspiration Ardha = half and chandra = moon Balancing postures give us the opportunity to explore focus and concentration, making them highly meditative if pracriced right. This posture takes its inspiration from the moon, being our cool, feminine gentle side. At the same time we can explore and strengthen our hot, masculine, powerful side by the challenging nature of the pose. Benefits of the pose Physical Mental Energetic Whole body pose – 5 limbs of flow all Increased focus and concentration Activates manipura chakra and engaged. Improves full-body Increased confidence releases prana through sushumna coordination. (which in turn strengthens Mild inversion with the heart slightly digestive organs and tract) Strengthens back, neck, legs, feet and above the head which relieves stress ankles and anxiety Activates swadisthana Stretches inner thighs and psoas, Increases mental equalibrium Stimulates central nervous system hamstrings, calves, spine and shoulders through which sushumna runs Opens chest, heart and hips enabling nervous and pranic impulses to pass directly up to Improves overall sense of balance higher centres Tones and massages abdominal and Increase body awareness and pelvic, and creates heat, aiding sense of body’s position in space digestion (proprioception), bringing more Helps reduce fat around the waist poise to our daily activities Relieves sciatica and backache Relieves menstrual pain Drishti To the raised middle finger Chakra • Swadisthana • Manipura Alignments • Standing foot pointing towards front of the mat • Legs straight, raised leg parallel to the floor. Feet flexed • Top shoulder and side stacked over bottom shoulder and side, as if leaving against a wall • Hips open and stacked – rotate upper hip outwards and tuck lower hip under. This hip positioning allows upper shoulder to be open and turned out • Spine long and straight with neck an extension of the spine • Lower hand resting lightly on floor about 1 - 1 ½ ft in front of the standing foot Modifications (softening) • Block under lower hand • Upper hand on hip (instead of raised towards ceiling) • Practice against wall • Drishti to floor or to the wall Modifications (deepening) • Raise lower hand off floor intensifying the balance • Bend raised leg and grasp raised foot with raised hand. You’ll have to lose rib loop and allow back to bend – keep your core engaged Vinyasa – moving to – links • Preparatory poses: tadasana – mountain pose; vrksasana – tree pose; prasarita padottanasana - bowing triangle; viparita trikonasana - reverse triangle; parsvottanasana – intense side stretch pose; ardho mukha svanasana – downward facing dog; anjaneyasana - high lunge • Follow-up poses: parivrtta trikonasana - revolving triangle; seated forward bends and hip openers (baddha konasana – bound angle pose; supta baddha konasana – reclining bound angle pose; upavistha konasana – wide seated forwward bend· janu sirsasana - head to knee pose/half forward bend; parivrtta janu sirsasana – revolving head to knee pose) • Counterposes: parivrtta trikonasana - revolving triangle; gomukhasanasa - cow face pose; ardha matsyendrasana - half lord of the fishes pose Anatomy – contra-indications • Headaches • Low blood pressure / heart condition • Diarrhea • Neck problems – don’t look up, keep gaze straight ahead or towards the floor and keep both sides of neck equally long Teaching tips • Start from a low lunge or extended triangle • Distribute weight evenly over the three points of the standing foot, lift arch and ankle as if drawing energy from the floor up into the groin • Keep legs active (relaxed not strained) – engaging the standing quad will protect the knee. Lift knees but keep them soft to avoid over-extension. Draw top of thighs back and up. Roll rear thigh out so rear knee is in line with first two toes. • Flointing (extending through heel and spreading toes) the raised foot will help create stability and balance • Slowly rotate the upper hip up and out • Lower waist as long as upper waist. Remember rib loop – careful not to stick ribs out, taking the back bend out of the body • Keep heart and chest lifted and open • Bring raised hand to raised hip and when balanced take the raised hand towards the ceiling • Energise arms. Straight line through arms and shoulders – reach out with both arms (lower arm down and upper arm up), creating space through shoulders. Keep lower shoulder down away from ear. Draw shoulder blades down the back • Make sure head is not dropping towards lower shoulder • Don’t be afraid to fall … and have fun! .
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