Half Moon Pose | Ardha Chandrasana

Half Moon Pose Instructions

1. Start in mountain pose and, as you exhale, step your feet wide apart.
2. Rotate your right foot out, to a 90-degree angle, and inhale as you raise your arms to the sides until they’re parallel with the floor.
3. Exhale as you bring your right hand to the floor, lift your left leg up, reach the left arm toward the ceiling, and gaze at your left thumb.
4. Hold the pose for 30 seconds to 1 minute and then repeat on the left side.

Mindfulness Practice

Ground your right foot, keep the knee aligned with the toes and be careful not to lock the standing knee. Raise your left leg slightly above parallel to the floor, bring your right hand to the floor and reach the left arm toward the ceiling. Keep your left shoulder directly above the right, rotate your head to the left, and gaze at your left thumb.

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Ardha Chandrasana Benefits

The half moon pose strengthens the core, legs, and glutes, and stretches the chest, shoulders, spine, hamstrings, calves, and groins. This pose tones and stimulates the abdominal organs, improves coordination and balance and relieves tension.

Contraindications

Low blood pressure, neck or back injury, headaches, and insomnia.

Preparatory, Complementary and Follow-Up Poses

Start with extended triangle, standing forward bend or bound angle pose and then progress to half moon pose. Follow-up with revolved triangle pose or wide legged forward bend.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Side plank pose
Fish pose
Hero pose
Locust pose