Ardha Chandrasana: Half Moon Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Ardha chandrasana (ARE-dah chan-DRAHS-anna), or half moon pose, is a challenging balance posture. However, there are many modifications and variations to make the shape accessible to everyone.
Philosophy + Origin
The Sanskrit word “chandra” is often translated simply as “moon,” and actually has a much richer meaning. More than just the moon, the chandra refers to something that is glittering and shining, a brilliant object that is illuminated by light or emanating light on its own. In many traditional yogic texts and stories, the moon symbolizes one half of the two polar energies in the body. The moon, which is the feminine or dark aspect, is nurturing, tranquil, and receptive.
ADJUSTMENTS/MODIFICATIONS:
- Place your bottom hand on a block to help encourage proper alignment and aid balance.
- Focus your gaze down or straight ahead to prevent neck discomfort.
- Keep your standing leg bent as much as needed.
- Practice with your back body against the wall for added support and alignment cues. This is a great modification for pregnancy.
- Place the sole of your lifted foot against a wall for added balance.
STEP-BY-STEP:
- Begin in an extended triangle pose with your right foot forward. Bend your right knee and place your right fingertips on the ground or on a block about 12 to 18 inches in front of your foot.
- Shift your weight into your right foot as you draw your left foot forward along the floor. Your right kneecap should be facing straight ahead, not inward.
- Lift your left foot off the floor, pressing through the heel so that your foot stays flexed. Lengthen from your tailbone to your lifted heel.
- Square your chest toward the side of your mat that you are facing.
- Keep your weight primarily in your right leg, using your bottom hand as little as possible, primarily as a guide for balance.
- Adjust your gaze slowly, either looking down, straight ahead or up at the left hand. Work to stay in the pose for up to 60 seconds before lowering the left leg back to the floor and returning to the extended triangle. Repeat on the other side.
PREPARATORY POSES:
- Reclined hand to big toe pose | Supta padangusthasana
- Extended triangle pose | Utthita trikonasana
- Tree pose | Vrksasana
SEQUENTIAL POSES:
- Sugarcane pose | Ardha chandra chapasana
- Warrior II | Virabhadrasana II
- Side plank | Vasisthasana
COUNTER POSES:
- Head to knee pose | Janu Sirsasana
- Cow face pose | Gomukhasana
- Wide-legged forward fold | Prasarita Padottanasana
SANSKRIT:
- Ardha = half
- Chandra = moon
- Asana = pose
PHYSICAL BENEFITS:
- Expands chest and shoulders.
- Strengthens core, ankles, thighs, glutes, spine.
- Stretches groin, hamstrings, shoulders, chest.
ENERGETIC BENEFITS:
- Expands energetic bodies.
- Relieves physical, mental, and emotional fatigue.
- Reduces stress.
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Hanumanasana: Front Splits Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Hanumanasana (hah-new-mahn-AHS-ah-nah) honors the great leap made by Hanuman, the famous monkey god from the Ramayana, across the ocean from India to the mountains of Sri Lanka. Front splits pose demands flexibility, strength, and stability.
Philosophy + Origin
More than just an incredible leap, Hanuman is remembered, celebrated, and worshiped because of his great devotion and courage. To be devoted, one must be bold enough to stand firmly in their beliefs, selflessly serving others and putting others’ needs above their own.
Because of its physical demands, it’s easy to get caught up in “achieving” the outward appearance of the posture. As such, it’s important to keep your ego in check as you dedicate yourself to the posture. Above all, invite kindness and selflessness to flow freely from the posture. As you practice, ask yourself how you can embody Hanuman’s devotion both in your physical yoga practice and your everyday life.
