Parivrtta Ardha Chandrasana: Revolved Half Moon
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Parivrtta ardha chandrasana (PAHR-ee-VREE-tah ARD-uh chan-DRAHS-uh-nuh) requires balance, focus, strength, and flexibility. Maintaining the posture requires balancing energy in the legs and arms, the upper body and the lower. Revolved half moon pose evokes the cooling, rejuvenating qualities of the moon.
Philosophy + Origin
The state of the moon can influence an individual’s state of being. On full moon days, for example, you might feel headstrong and overly ambitious. New moon days can leave you feeling unmotivated. These extremes balance out as the moon makes its way from new to full. Revolved half moon pose asks practitioners to find balance by equally using the arms, legs, upper body, and lower body. When found, this physical equanimity brings mental balance, which can lead to discovering the “sweet spot” in all aspects of life.
ADJUSTMENTS/MODIFICATIONS:
- Place a block under your bottom hand to bring the ground closer to you.
- Press the sole of your raised foot firmly against a wall for support and to engage the leg muscles.
- Hover your lower hand off the floor, bringing elbow to your knee or hand to your heart.
- Keep your gaze to the side or downward to release your neck.
STEP-BY-STEP:
- Begin in a lunge with your right foot forward. Shift your weight into your right foot and press into grounded airplane with hands on the floor or blocks, right under your shoulders.
- Lengthen through the crown of your head and reach through your lifted heel.
- Place your left hand under your chest and place your right hand to your right hip. Draw your right hip back in space.
- Turn your chest to the right.
- Extend your right arm to the sky.
- Option to turn your gaze to your lifted arm.
- Hold for up to 10 breaths. Release to a forward fold for a few breaths then step back to lunge and repeat on the other side.
PREPARATORY POSES:
- Half moon | Ardha chandrasana
- Standing split | Eka pada ardha uttanasana
- Revolved triangle | Parivrtta trikonasana
SEQUENTIAL POSES:
- Revolved dancer pose | Parivrtta hasta padangusthasana
- Revolved sugarcane pose | Parivrtta ardha chandra chapasana
COUNTER POSES:
- Downward facing dog | Adho mukha svanasana
- Standing forward fold | Uttanasana
- Bound angle pose | Baddha konasana
SANSKRIT:
- Parivrtta = revloving
- Ardha = half
- Chandra = moon
- Asana = pose
PHYSICAL BENEFITS:
- Strengthens standing leg.
- Improves core strength and balance.
- Opens shoulders, hips, and pelvis.
ENERGETIC BENEFITS:
- Revitalizes the mind.
- Balances energy.
- Improves focus and mental clarity.
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About the Author
Malasana: Squat Pose or Garland Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â CONTRAINDICATIONSÂ Â | Â Â MANTRAÂ Â | Â Â MUDRAÂ Â | Â Â PREP POSESÂ Â | Â Â SANSKRITÂ Â | Â Â STEPSÂ Â | Â Â TIPS
A great stretch for ankles and the lower back, Malasana (mahl-AH-sana), which is also referred to as Squat or Garland pose, opens the groin and tones the belly. While comfortable for some, Malasana can be difficult for others. Appropriate adjustments and modifications can help students enjoy the benefits of this posture while strengthening and opening the muscles needed to practice Malasana and other postures.
Philosophy + Origin
There are many beautiful attempts to defend the translation of Malasana as “Garland Pose.” While mala most commonly refers to a garland or rosary, many students have a difficult time understanding how this imagery applies to the pose. Some teachers argue that the shape of the body depicts the bead on a mala, or perhaps the arms look like a mala or garland hanging from the neck. Other teachers will use the story of how this posture is traditionally taken when receiving the gift of a garland from a spiritual teacher. While all very poetic, there’s another lesser-known understanding of Malasana that makes more sense. The word mala can also be translated as excrement. Considering the digestive benefits of this posture, it makes a lot more sense.
