ARDHA CHANDRASANA

Description

ARDHA CHANDRASANA Asana group: standing poses, balances Translation of the name from Sanskrit: • ardha — half; • chandra — moon. 1. Setup Starting position: Utthita Trikonasana to the right. Bend the right knee and bring the right palm to the mat in front of the right foot (or on a block). Straighten the right leg and, with an inhale, lift the left leg up parallel to the mat, the left foot flexed. Extend the left arm up. Open the chest, keep the hips and shoulders in one plane. The gaze is up at the left hand. Breathe evenly. Then lower and change the side. 2. Simplified and advanced variations Simplified variations: • keep the hand on a block; • keep the back against a wall. Advanced variations: • lift the top leg higher; • take the top foot with the top hand (Ardha Chandra Chapasana). 3. Injury prevention Keep the standing knee slightly bent if needed. Do not let the pelvis roll open too much at first. Place the hand on a block so as not to strain the lower back.

Effects

• flexibility
• back_pain