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Ardha Chandrasana

This is an excerpt from Instructing Hatha Yoga 3rd Edition With HKPropel Access by Diane M. Ambrosini.

Half-Moon Pose

[AR-dhuh chuhn-DRAAH-suh-nuh]

Ardha is Sanskrit for “half,” and chandra is one of the Sanskrit words for “moon.”

DESCRIPTION

This pose is named more for the pattern that the body follows when entering the asana than for what it looks like in the posture itself. From Utthita Trikonasana (Extended Triangle), the body weight is balanced on the forward leg as the trailing leg lifts off the ground in an arcing motion. If you visualize the moon as a big circle, then the arc that the non-weight-bearing leg moves through resembles the curve of the half moon. As an extension of Utthita Trikonasana, Ardha Chandrasana provides similar benefits, most notably in that it opens space in the chest, hips, and pelvis.

ENERGETIC FOCUS

First chakra (Muladhara) grounding energy, second chakra (Svadhisthana) creative energy, fourth chakra (Anahata) heart-opening energy

FOUNDATIONAL FOCUS

Balance evenly between the metatarsal heads and the heel of the standing leg. Root through the big toe, with the little toe acting as a counterbalance. Use the hand on the ground (or prop) as a balance support.

BENEFITS

• Strengthens the musculature of the weight-bearing leg, as well as the outer hip and torso on the non-weight-bearing side.
• Opens space in the chest and shoulders.
• Builds concentration and focus.
• Strengthens the hip abductors.

 CAUTIONS

Pregnancy—After the first trimester, variations of this pose should be practiced.

Weakness or balance concerns—Those with extreme weakness or balance difficulty should practice variations of the pose.

Hip or knee replacement—Those with a replacement joint should practice with caution and practice variations of the pose.

VERBAL CUES

• Begin in Utthita Trikonasana (Extended Triangle), with a 4- to 6-inch (10- to 15-centimeter) narrower stance.
• While your upper body leans out over your right leg, bend your right knee and place your right hand down to the ground (or on a block) in front of your toes. Turn your head to look at your right foot and mindfully keep your right knee aligned with your right foot. Slightly press your knee externally to inhibit it from rolling inward, which can compromise the joint.
• Breathe deeply in this position for a few cycles of breath, and focus on the balance and strength in your right leg. Maintain space in your hips, lower back, and chest.
• Rest your left hand on your left hip. Check that your right leg continues to rotate externally—leg alignment in this pose is important. Imagine your breath energetically lifting the arch of your right foot.
• Continue to focus on your breath.
• While keeping your right knee bent, extend your fingertips 4 to 8 inches (10 to 20 centimeters) farther in front of your right toes. On your next breath, slowly straighten your right leg as you lift your left leg until it is parallel to the ground. Press through the heel of your left foot, extending your toes to keep your leg strong. Focus on aligning your hips over your right ankle, maintaining balance on your right foot.
• Consciously maintain external rotation in your right leg, keeping your knee and toes lined up. Rotate your left hip back slightly; imagine that you are pressing your shoulder blades and hips against a wall behind you. With each inhalation, expand the space from the front center of your spine. The steadier your breathing is, the steadier your balance will be.
• Turn your head to look forward, aligning your chin with your sternum, and lengthen the space along both sides of your neck. Raise your left hand toward the sky and reach both arms outward from the center of your chest. Feel the front of your shoulders externally rotate away from your chest. Use the energy in your right arm to help maintain upper body balance and alignment without relying completely on the arm for overall balance.
• Continue to focus on slow, smooth breaths while maintaining the awareness of energy moving outward through your legs.
• To exit this posture, slowly bend your right knee and lower your left leg back to the ground. Inhale as you extend your right knee and bring yourself back into standing. Prepare to repeat on the other side.

ASSISTS AND VARIATIONS

Standing leg—Ensure that the student’s standing leg is externally rotated as close to 90 degrees as is comfortable. This helps to maintain hip stability. If they are flailing to retain balance, it is usually best to have them come out of the pose and move back into it with a useful prop or a variation of the pose.

Hip—Stand behind the student, facing toward their head, and position your closest hip against their top leg, hip, or lower back for stability. Place your nearest hand on the student’s non-weight-bearing leg and gently draw the pelvis toward you. Place your other hand on the student’s nearest shoulder to help them maintain spinal alignment.

Extended leg—Standing behind the student, brace your nearest hip against their lower back, and place one hand lightly under their knee joint to position the leg parallel to the ground.

Balance training—Place the student with their back near a wall to bring their awareness into finding alignment and balance. Instruct the student to press their top hip and shoulder toward the wall. Also direct them to place their fingers of the top arm against the wall and press gently into the wall to move their body away from the wall for a breath or two.

Weakness in hip abductors—Position the student with their body perpendicular to a wall so that the sole of their non-weight-bearing foot is placed against it. The energy of pressing into the wall helps provide feedback and enhances balance and strength in their leg. If no wall is available, place yourself facing the sole of the student’s foot and instruct them to press into your hand.

Difficulty reaching support hand to the ground—Place a block under the student’s lower hand to aid in balancing and maintaining proper alignment. This variation should generally be used for all students who are new to practicing the pose to help them get accustomed to balancing and prevent them from straining.

Pregnancy or extreme weakness or imbalance—Instruct the student to kneel and place one hand on the ground or a block at their side as they lift their opposite leg off the ground.

Chair variation—Instruct the student to sit near the right side of the chair and externally rotate their right leg. Place a block to the right side of the chair and cue the student to lean to the right and place their palm on the block. Once their hand is rooted, cue them to lean into the block slightly and raise their left leg off the ground as far as is comfortable, then reach their left hand to the sky.

KINEMATICS

Because this version of Ardha Chandrasana is entered from Utthita Trikonasana—first flexing, then extending the knee of the balancing leg—it greatly uses the quadriceps and gluteals. In addition, the force of gravity acting on the neck, hips, and spine makes this pose both physically and energetically challenging.

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