How To Do The Ardha Chandrasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years
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Ardha Chandrasana or Half Moon Pose is an asana. Sanskrit: अर्धचन्द्रासन; Ardha – Half, Chandra – Moon, Asana – Pose; Pronounced As are-dah chan-DRAHS-anna

Yoga mythology holds the moon in great symbolism. The sun and the moon are representative of the polar energies of the human anatomy. In fact, when we address Hatha Yoga, the syllable ‘ha’ is said to signify solar energies, and ‘tha’ signifies lunar energies. This asana is one among the Hatha Yoga asanas, and it is said to channelize your lunar energies.

Everything You Need To Know About The Ardha Chandrasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Ardha Chandrasana
  3. Precautions And Contraindications
  4. Beginner’s Tips
  5. Advanced Pose Variations
  6. The Benefits Of Half Moon Pose
  7. The Science Behind The Ardha Chandrasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

This asana must be practiced on an empty stomach. You must make it a point to have your meals four to six hours before the practice so that the food is digested, and the energy is ready to be expanded. Also, make sure your bowels are empty before you practice.

Yoga must be practiced at dawn or dusk for best results.


Level: Basic
Style: Hatha Yoga
Duration: 15 to 30 Seconds
Repetition: Once on the right side and once on the left
Stretches: Shoulders, Vertebral Column, Thorax, Hamstrings, Calves, Groin
Strengthens: Thighs, Vertebral Column, Abdomen, Ankles, Buttocks

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How To Do Half Moon Pose (Ardha Chandrasana)

  1. Start with the Trikonasana on your right. Place your left hand on the left hip. Then, as you inhale, bend your right knee, and move the same foot about 12 inches forward. While you do this, move your right hand forward and place it beyond the toes of your right foot.
  1. Exhale, and move your right hand to the floor. Press it down. Then, straighten the right leg. As you do that, lift the left leg off the floor. Make sure it’s parallel to the floor. Find your balance, and keep the left leg strong. Just make sure you don’t lock the right knee. The knee cap must be straight and not aligned inwards.
  1. Twist your upper torso towards your left, and move your left hip slightly forward. Place your left hand on your left hip. Place your head in a neutral position as you gaze forward.
  1. Place your body weight on the leg that you are standing on. Your lower hand must be pressed to the floor such that it helps you maintain balance. Make sure you firmly push the scapulas and sacrum against the back of your torso.
  1. Hold the pose for a few seconds. Release and repeat on the other side.


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Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. People with neck problems must continue looking straight, keeping their neck long. Do not look upwards.
  1. Avoid doing this asana if you have the following problems.

a. Migraines and headaches
b. Low blood pressure
c. Diarrhea
d. Insomnia

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Beginner’s Tips

As a beginner, you might find it difficult to touch the floor with the lower hand. You can use a block to help you out. Start with the highest block, and decrease the size as you begin to balance your body and get comfortable.

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Advanced Pose Variations

Once you master this asana, you could try and deepen the pose. Just raise the arm on top, ensuring it is perpendicular to the floor. Now, imagine a wall in front. Push the top hand into this imaginary wall. Once you find your balance, rotate your head and look up at the raised hand.

You can also place the lower hand on the thigh of the standing leg to make this asana more challenging. Balance yourself as you hold the pose for a few seconds. Release.

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The Benefits Of Half Moon Pose

These are some amazing benefits of the Ardha Chakrasana.

  1. Practicing this asana helps to make the thighs, ankles, buttocks, abdomen, and spine stronger.
  1. This asana also gives the hamstrings, calves, chest, shoulders, spine, and groin a good stretch.
  1. This asana also helps you balance and focus and gives you a sense of better coordination.
  1. It acts as a stress reliever.
  1. It is said to improve digestion as well.
  1. It also relieves menstrual disorders and pain in the legs.
  1. The pose helps to ease lower back problems.

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The Science Behind The Ardha Chandrasana

Chandra means the moon in Sanskrit, and this word is also the connotation for the moon’s brilliance. This pose resembles the flat edge of the half moon as the torso and lifted leg draw a line. The energy in the standing leg and extended arm is said to radiate like the bright moon.

This asana is disorienting, but practicing it will help you become aware and cultivate balance. It is hard to ‘radiate out’ in a pose that also needs balancing. But if you concentrate on the asana, and focus on creating stability through your standing leg, tailbone, and shoulder blades, your foundation will be strong, and you will be able to extend and expand.

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Preparatory Poses

Baddha Konasana
Prasarita Padottanasana
Supta Virasana
Supta Baddha Konasana
Supta Padangusthasana
Utthita Parsvottanasana
Utthita Parsvakonasana
Utthita Trikonasana

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Follow-Up Poses

Parivrtta Trikonasana
Prasarita Padottanasana

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Find your balance and shine with the Ardha Chandrasana.

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Shirin Mehdi
Shirin MehdiHealth & Wellness Writer
Shirin is a health and wellness writer with three years of experience and specializes in writing articles on yoga and has extensive knowledge about the postures of the asanas. Prior to joining Stylecraze, she interned with an advertising firm as a copywriter and as an editorial intern for a luxury fashion magazine.

Read full bio of Shirin Mehdi
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