Ardha Chandrasana
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Ardha Chandrasana |
| Asana - Postures | Pranayama - Breathwork | Dhyana - Meditation | 8 Limbs of Yoga | Yoga Glossary | |
| Yoga Links | Yin & Yang | Yoga & Fitness | |||
| Introduction | Important Notes | Right Side | Left Side | Arching Backward |
| Moving Forward | Releasing the Posture | Precautions | Contraindications | Benefits |
** Very Important Note Here ** Right Side Left Side This is a mirror image of the other side. Repeat 1-13 above in an exact mirror,
keeping special focus on your breathing.
So, as you push your hip out to the right, your arms are pulling up and to the left.
The movement from side to side is initiated from the hip.
As your hip pushes out in one direction, your body stretches over into the opposite direction.
What is so important about the whole movement is maintaining the proper spinal alignment, arms by your ears,
armpits outward keeping the chest open, application of pressure slightly more with the leg attached to the
pushed-out hip.
All these principles will apply when we move backward and forward.
Anurittasana (Parabola)
Padahastasana
Release The Posture Completely
Precautions
Contraindications
Benefits
The Ardha Chandrasana - Half Moon Series is a superb revitalization of your entire body.
Working on the structure (skeleton), the strength (muscles) and the physiological (inner organs),
the Half Moon is the foundation for a healthy lifestyle.
The Half Moon Series is actually four postures:
These Sanscrit words are rather long. But if you look closely, many of the will have the same ending – asana.
Asana means posture. Now you’re just left with the beginnings.
Try to practice this series every day, twice per day, if possible.
If you follow the instructions precisely, your body will feel wonderful and relaxed.
What is the most important instruction? Do NOT push yourself!
Our desire to succeed, to do more, to be the best, is what we must get past and overcome in order to fully realize
the benefits of any posture practice.
Ease into every part, move slowly, and notice what is going on in your body.
Do LESS with your body than it is capable of and allow yourself to remain in each expression of the posture for a bit longer;
staying with postures is a blissful experience mentally and emotionally, and a highly beneficial practice physically.
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Read These Instructions Through at Least Once Before Practicing
Develop a feeling and an understanding of what you are about to do.
Give yourself some time. It is quite difficult to read instructions on a physical practice and perform the practice
at the same time.
If someone can read them to you, all the better.
Half Moon is a very descriptive name – it describes the attitude that your body will be in when you stretch.
Picture an upper case “C”, picture a crescent moon; this is how the body will stretch.
It will stretch in four directions: right, left, back, and forward.
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Arching backward is the most challenging and by far the most threatening to your spine.
This does NOT mean that it should not be done; it simply means that your attention should be strongly focused on executing
the posture properly.
Arching Backward
Exhale, and as you do, gently press those creases forward, away from the center of your body.
Once again, alignment is vital. Your upper torso will lean slightly backward as your hips stretch forward.
Keep your arms to the sides of your ears. Don’t let them stray forward, ahead of your face.
This will impede proper practice; it will round your spine.
Notice your armpits. Keep them out to the sides; this will help keep your arms in alignment.
Now you’ll have to apply more pressure with both legs in order to counteract the possible sensation of
falling over backward.
As you breathe, release the tension in your back and shoulders; notice the muscles of your face and let
them soften, un-frown.
Keep your toes slightly separated so that they don’t “scrunch” into the floor.
You’ve exhaled; your abdominal muscles are contracted if you’ve been breathing properly,
so your abdomen is helping to support your back.
Keep your attention on your abdomen.
The abdomen will begin to lift your body from the base of your spine, keep the spine long, flexible,
and well protected.
Keep inhaling slowly, and as your abdomen lifts, bring your attention to your sternum (breastbone)
and lift your chest.
Your chest will begin to lift your shoulders. Your shoulders will begin to lift your arms.
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Forward - Hands To Feet
Feel your waist lift, your ribs expand, and your arms elongate,
and bring the palms closer together above the crown of your head.
Exhale, and as you do, gently press those creases backward and slightly upward,
away from the center of your body.
Once again, alignment is vital. Your upper torso will lean slightly forward as your hips stretch backward.
Keep your arms to the sides of your ears. Don’t let them stray forward, ahead of your face.
As you press the creases and hips back, lift up on the quadriceps, the front of your thighs.
Your hips are your hinges.
Now you’ll have to apply more pressure with both legs in order to counteract the possible sensation of f
alling over backward.
As the hips push further back, your spine will stretch up, then forward,
continuously stretching until your back is parallel to the floor.
Remember your arms – they stay at the sides of your ears.
As you breathe, release the tension in your back and shoulders; relax your lower back, allowing your spine,
hips, buttocks to rest without strain.
You are in an upside-down “L”, or the jackknife dive position. Face looking at the floor. Eyes not staring.
You’ve exhaled; your abdominal muscles are contracted if you’ve been breathing properly,
so your abdomen is helping to support your back.
Keep your attention on your abdomen.
The abdomen will begin to lift your body from the base of your spine, keep the spine long, flexible,
and well protected.
Keep inhaling slowly, and as your abdomen lifts, draw the quadriceps up a bit more, engaging the entire body.
Bring your navel down towards your feet – don’t worry about getting it to touch your thighs;
aim for your feet instead. You’ll stretch farther.
Navel and sternum as far as you can get them comfortably. Now just rest.
Let your neck relax and your head drop. You are looking at your legs, NOT at the floor.
Relax the muscles of your torso, back, legs and buttocks. Exhale and do nothing.
Relax the muscles of your face and your jaw.
Do nothing but soften yourself.
Begin with an exhale, being sure to engage your abdominal muscles to protect your back.
Inhale and extend your arms once again past your ears.
Pressing your feet deeply into the floor, lift your abdomen, then your chest,
until you are back in the jackknife.
Exhale and rest. Inhale, pressing your feet once again into the floor; lift your abdomen,
chest, shoulders, and arms all the way up.
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This is actually quite wonderful.
Do this exhale as if you are swimming, and feel gentle pressure throughout your arms.
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That was quite a long description of this series.
After you practice three or four times, your body will remember and you won’t have to do so much thinking.
Why are we so detailed? Because you and your body are worth it.
This series is profound; take the time to learn it well and discover how terrific you can feel.
As you practice over time, bring your hands closer and closer together.
In time, you probably won’t need the tie.
Stop at the jackknife, or, do the entire series with your feet apart, slightly farther than your hips.
This will provide room for you to bend forward.
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