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.
- 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.
- Begin in 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 extended triangle. Repeat on the other side.
- Downward-facing dog | Adho mukha svanasana
- Bound angle pose | Baddha konasana
- Side-angle pose | Parsvakonasana
- Reclined hand to big toe pose | Supta padangusthasana
- Extended triangle pose | Utthita trikonasana
- Tree pose | Vrksasana
- Ardha = half
- Chandra = moon
- Asana = pose
- Expands chest and shoulders.
- Increases mobility in hip joints and neck.
- Strengthens core, ankles, thighs, glutes, spine.
- Stretches groin, hamstrings, shoulders, chest.
- Increases coordination and balance.
- Expands energetic bodies.
- Relieves physical, mental, and emotional fatigue.
- Reduces stress.
Om Som Somaya Namah is the bija or seed mantra associated with the moon and Chandra Dev, the peaceful, youthful god who is also one of the gods of fertility.
MUDRA: Chandra Mudra
Interlace your four fingers with palms facing up. Touch your thumbs together and allow your hands to rest in your lap. Traditionally used in conjunction with a full moon, this mudra will help you channel the lunar qualities into your daily life.