Health Benefits of Ardha Chandrasana (Half Moon Pose)

Practising Ardha Chandrasana regularly can be highly beneficial to have a healthy mind and body. It is an energetic yoga posture that helps you to learn the principles of balance and flexibility. Its benefits extend from enhancing the body posture to strengthening your core muscles.

Keep reading to learn more about the precautions, tips, some modifications and health benefits of this yoga posture.

What Is Ardha Chandrasana or Half Moon Pose?

Ardha Chandrasana is the pinnacle yoga pose, also known as Half Moon Pose, which you can start practising before attempting any advanced yoga postures. This term is derived from Sanskrit words, 'Ardha' means 'Half', 'Chandra' means 'Moon', and 'Asana' means 'yoga posture'. Further, this wonderful exercise encourages you to extend your torso in one direction and lift your leg in another direction, resembling the shape of a half moon.

This yoga pose works on your shoulders, hips, arms and other parts of the body to help you relax and stay away from injuries.

What Are the Top 13 Health Benefits of Ardha Chandrasana?

Some of the top health benefits of Ardha Chandrasana are as follows -

1. Enhances Your Body Posture

Since you require stretching your body while practising this yogasana, it improves the posture of your body. So, this exercise is ideal for you if you sit for long hours and suffer from bad body posture.

2. Improves Your Body Balance

Taking deeper breaths while doing this yogasana calms your breathing muscles, allowing them to work efficiently. This improves the functioning of intercostal muscles and, in turn, boosts energy and helps the mind to focus on balancing the body. In addition, a proper body balance connects your mind, body and soul and ensures a healthy body.

3. Stretches Your Body

An effective full-body stretch pose, this exercise relaxes your stiff muscles, stretching your hamstrings, calves, hips and arms. Additionally, it opens up your chest, diaphragm and improves your body’s mobility.

4. Eases Chronic Back and Neck Pain

This yogasana stretches your body and improves your posture, alleviating back and neck pain. Moreover, you will notice a relief in chronic back pain if you practice Chandrasana regularly.

5. Strengthens Your Core Muscles

As you regularly practice this yoga pose, it will strengthen your core muscles and boost your energy. However, ensure to breathe normally during this exercise and engage the core throughout the exercise.

6. Reduces Anxiety, Stress and Depression

Regular practice of the Half Moon pose enhances blood circulation to your brain, allowing it to receive sufficient oxygen and nutrients. In addition, as they help release happy hormones, they allow your mind to be at peace and thus reduce anxiety, stress and depression.

Other Benefits

The additional benefits that come with this exercise are as follows:

Provides muscle strength and mobility to the lower part of your body, including your ankles, legs, and knees.
It is a therapeutic pose that alleviates sciatica pain soothing the inflammation of the sciatica nerve.
This pose helps to reduce menstrual pain, cramps or dysmenorrhea.
This asana alleviates back pain by rooting your thighbones.
This yoga posture helps to improve digestion and prevents constipation and bowel related issues.
As you perform this exercise, it stretches your spine and strengthens your hips and lower abdomen.
Performing this asana improves your cardiovascular system and reduces the risk of heart attacks or other cardiac issues.

How to Perform Ardha Chandrasana?

So, now that you have an idea of this yoga pose, here is a step-by-step guide that you can follow to practice the exercise:

Step 1: Begin the yogasana by doing the Triangle pose. Keep your right leg forward and bend your knee gently as you gradually bring your left hand to your hips.

Step 2: Now, in front of your right foot, slowly place your right hand on the floor mat. Keep your hands under your shoulder to follow the correct posture. Place your hands in such a way that only your fingertips touch the floor mat.

Step 3: Straighten your right leg while gently lifting your left foot off the floor. Try to keep your left leg as straight as possible.

Step 4: Try to stack your left hip point to the right by opening your hips slowly.

Step 5: You will notice that your left leg is parallel to the floor. However, ensure you flex your foot, so your toes point in the left direction.

Step 6: As you balance it adequately, try to raise your arms and stretch your chest/diaphragm. Ensure to make a straight line with your right leg and left hand.

Step 7: Now turn your head in such a way that you can see the fingertips of your left hand.

Step 8: Hold this pose for about 5-6 minutes and release. Repeat this pose on the other side.

What Are the 6 Tips for Practising Ardha Chandrasana?

The best way to perform this asana is under expert supervision. However, if you follow the below tips, you will be able to start with the asana:

Tip 1: Synchronise Your Breath

Synchronising your breath while performing the exercise is of utmost importance. Therefore, ensure that you inhale and exhale properly while practising this exercise.

Tip 2: Know the Correct Twist

It is imperative to know the correct twists and turns as you start the exercise. In addition, a wrong step might lead to sprains and injuries.

Tip 3: Use a Cushion or Blanket

While performing this exercise, try using a cushion or blanket to support your legs, knees and ankles. This ensures you are comfortable while doing the asana.

Tip 4: Try to Focus Your Mind

It is necessary to focus your mind while performing this asana. It is because the more you focus, the more synchronised and peaceful your body is.

Tip 5: Wear Stretchable Garments

Since this exercise includes a lot of stretching, it will be helpful if you wear stretchable garments. This will not only ensure comfort but also allow easy movement.

Tip 6: Use a Chair for Support

You can use a chair to support your back, hands and spine. This reduces the chances of falling and getting injured.

What Are the Precautions and Contraindications of Ardha Chandrasana?

So, you have an idea of the advantages of Ardha Chandrasana now. However, here are some precautions and contraindications you must follow as well:

You must avoid practising this pose if you have just given birth.
If you are suffering from injury, sprains or severe pain in the back, neck or lower abdomen, avoid doing this asana.
Avoid consuming meals for approximately 40 minutes before practising this exercise.
Do not forget to practice warm-up poses before doing the half-moon pose.
Practising this pose is not a good idea if you have a low blood sugar level.
Avoid practising this pose if you have undergone any surgery.

What Are the Easy Modifications of an Ardha Chandrasana?

To assist you in your journey of practising this yogasana, here are certain modifications you can make:

If you need to work on your balance, use your fingers as support to ground them on the floor. As you feel the balance, gradually lift one of your hands and allow your hand on the ground to hover above the floor.
Use a block or cushion to support your palms. This will help you with flexibility and balance as well.
To allow additional support to your foot that is lifted, keep it on a wall behind you. This will again allow you to position your arms properly.
Keeping your gaze towards your hand and upwards can be challenging at times. To work on this, keep your eyes on the floor and gradually move it slowly upwards.

Now that you know all about Ardha Chandrasana and its benefits and precautions, you can consult your trainer to understand the right time to start this asana. Nevertheless, this yoga pose ensures excellent physical and mental coordination and boosts your self-awareness, thereby helping you stay fit and fine.

Frequently Asked Questions

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What muscles are used when I perform Ardha Chandrasana?

This asana involves stretching and strengthening of several muscles, such as the quadriceps, hamstrings, biceps, triceps, abdomen and psoas in your lumbar spine.

Can I rotate my chest towards the floor during this yogasana?

No, you must not rotate your chest towards the floor during this asana. This will strain your muscles as you intend to reach the floor using your hands. Instead, use a cushion under your hand for support and additional elevation in this case.