How to Do the Ardha Chandrasana Pose in Yoga

Ardha Chandrasana, or Half Moon Pose, is a classic balance pose done with one leg and one hand on the floor, the opposite leg extended off the floor and the other hand reaching towards the ceiling. It is not as difficult as it sounds and is a remedy for low back pain and sciatica pain. It can be practiced with a yoga block to provide more stability. Ardha Chandrasana stretches the inner thighs (adductors) and hamstrings (muscles as the back of the thighs) and helps to build leg strength and balance.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Yoga block

1. Start by sitting on your mat for a variation of Upavistha Konasana to stretch the adductors and hamstrings. Sit with your legs in front of you and wide apart, pressing the heel of each foot into the floor so that each knee is facing the ceiling.

2. Place your hands behind you so that your fingertips are on the floor and you can lift your chest up. Do not puff the chest forward, nor slouch. Activate the quadriceps (front of the thighs) and extend through the heels. Remain for 20 to 30 seconds. Rest.

3. Come standing to enter Prasarita Padottanasana C, which will repeat similar actions but in a more challenging way. Stand with the feet wide apart so that the outer edges of your feet are parallel to each other. This brings your hip joints into a neutral rotation needed for the final pose.

4. Interlace your hands behind you and bending your knees, lower the head towards the floor, allowing your arms to come overhead towards the floor. As you did sitting, activate the quads, contracting the front of the thighs to lift and stabilize the knee joints. Remain for five to eight breaths. Place your hands on your hips to lift the head and chest to come standing. Rest.

5. Place a yoga block outside of your right foot. Return to your wide stance with feet apart about 3 1/2 feet apart and parallel. Turn the right foot out 90 degrees and the left foot in 30 degrees. Place your left hand on your hip and looking down to the floor, bend the right knee and lift your left foot off the floor, flexing the foot. At the same time, lower your right hand to your yoga block outside of your right foot.

6. Extend the left hand straight up towards the ceiling. The top heel should be in line with the top hip. Draw the lower belly in to stabilize your low back and pelvis. Remain for five to eight breaths. Exit by placing your left hand on the left hip, bending the right knee so that it tracks over the second or third toe of the right foot and stepping back down with your left foot on the floor.

7. Lift the chest to come standing. Repeat to the second side. Rest by standing with the feet apart hips-width distance, arms by your sides in Tadasana, or Mountain Pose.

Tips & Warnings

• Do not do this pose if you have neck, low back, ankle, knee or hip joint injuries. Avoid this pose if you are pregnant. (It is OK for a post-natal practice with your physician's approval).

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