Yoga Central - Half Moon Pose

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Yoga Central - Half Moon Pose
By: Mercedes Aspland

This is the latest article in our yoga central series and today we will be looking at a pose known as half moon pose or Ardha Chandrasana. We will look at how to properly carry out the pose, the benefits you can get from it and anything that you need to consider before beginning. Please read the entire article before trying the pose.

How to Carry Out the Pose

We have put together instructions on how to carry out the pose correctly however there are also a number of modifications that can be done to make the pose easier as well as deeper. These modifications will be found lower in the article.

1. Begin by performing extended triangle pose to the right side but keep your left hand on your left hip. Then as you inhale bend your right knee and slide your left foot forward along the floor about 6-12 inches. While you do this you should also move your right hand forward long the floor so that it is in front of your right foot about 12 inches away.

2. Make sure your right hand and heel are pressed firmly into the floor and as you exhale straighten your right leg and lift the left leg off the floor so that it is parallel with the floor or a little higher. It is important to keep your left leg active and you can do this by extending through the left heel. Make sure you donít lock your left knee and that it is pointing forward and not turned in.

3. Now slightly rotate your body towards the left but it is important that the left hip is moved forward slightly. If you are new to this pose then this is where you should remain with your left hand still on your hip and your head in a neutral position.

4. Make sure most of your weight is taken by your standing leg but also lightly press the right hand to the floor to keep your balance. Lift the inner ankle of the right leg as though drawing energy up from the floor to the groin. Press the shoulder blades firmly against the back.

5. Remain in this position for around 30-60 seconds and then return to a standing position. Repeat this pose on the other side.

Tips and Precautions

If you are new to this pose you may find it difficult to get your lower hand on to the floor. If this is the case you can rest your hand on a block and as you become more comfortable gradually reduce the height of the block until you get to the floor.

There are a number of things you can do to increase the difficulty of this pose. Firstly you could lift the hand on your hip and raise it towards the ceiling. If you are comfortable with this then slowly turn your head so that it is looking at the upper hand. You can also make it more difficult by lifting the hand on the floor to your thigh and taking all of your weight on your standing leg.

If you have any problems with your neck then you should keep your head in a neutral position. In addition this pose is not recommended for people suffering from headaches or migraines, diarrhoea, insomnia or low blood pressure.

Benefits and Focus

Practising this pose has a large number of benefits both anatomically and therapeutically. In terms of the body this pose will help to strengthen the ankles, calves, thighs, knees, and groins. In addition it is also beneficial for the shoulders, spine, chest and abdomen.

In terms of therapeutic benefits there are a number of conditions that could get a lot of help from this pose. Some of the conditions that could get help include anxiety, backache, osteoporosis, sciatica, fatigue, constipation, indigestion as well as menstrual pain.

This article has been supplied by alternative therapies directory. You can also find more information on our Yoga page.

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