Step 1: Setup
Start in a stable base and organize feet, pelvis, and spine.
Ardha Chandrasana (Half Moon Pose)
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Introduction
Ardha Chandrasana is a lateral balancing pose that demands steady gaze, core strength, and controlled breath.
Key Alignment Cues
- Ground through standing foot and engage lifted leg strongly.
- Keep pelvis broad with top hip stacked over bottom hip.
- Lengthen torso forward as chest rotates open.
- Use a block under lower hand to maintain space.
Benefits
- Improves balance and ankle stability.
- Strengthens glutes and core.
- Enhances confidence in one-leg standing transitions.
Precautions
- Practice with wall support when recovering from ankle instability.
- Keep gaze downward until balance improves.
Modifications
- Keep lower hand on a block and top hand on hip.
- Practice with back body near wall for stability.
Common Mistakes
- Locking standing knee and overloading the joint.
- Dropping lifted leg below hip height without control.
Practice Rhythm
Recommended hold: 2 to 5 breaths each side
Breath pattern: Smooth, controlled breathing without breath retention.
How to Practice (Step-by-Step)
- Enter from Triangle Pose with lower hand placed slightly ahead.
- Shift weight into front foot and lift back leg to hip height.
- Open chest and extend top arm upward if stable.
- Return slowly to standing and switch sides.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move into full expression gradually with controlled breath.
Step 3: Exit and Reset
Return to Triangle or Tadasana and relax ankles.