Learn how to practice and teach Half Moon Pose (Ardha Chandrasana) with detailed anatomy and informed verbal cues to help you and your students enter and exit with safe alignment.
Sanskrit name: Ardha Chandrasana
English translation: Half Moon Pose
- Standing asymmetrical pose with emphasis on equal length of the side bodies
- Brings together all of the actions in Vrksasana, Virabhadrasana II, Utthita Trikonasana, and Utthita Parsvakonasana
- Focuses on the external rotation of the standing thigh and contraction of the buttocks to stabilize the pelvis, preventing an anterior tilt of the pelvis
Practice and Teach Ardha Chandrasana
- Step forward slightly with your back foot and bring your bottom hand to the floor 12-18 inches in front of your little toe.
- Bend your bottom knee and shift weight over your bottom foot.
- Press into the inner edge of your front foot. Keep your front knee bent while lifting your back leg. Reach through your lifted heel.
- Straighten your standing leg. Press into your big toe mound. Rotate your standing thigh out. Firm your standing buttocks in. Draw your tailbone inward.
- Rotate your lifted thigh, navel, and chest toward the ceiling and look upward.
- Stretch your arms apart.
- To exit the pose: Bend your standing knee. Reach back with your lifted foot. Bring your lifted foot the floor to transition back to Utthita Parsvakonasana (or Virabhadrasna II).
- Repeat on the second side.
- Inward pull of the inner thighs sending the buttocks of the standing leg backwards
- Big toe pulling off the floor, or standing foot turning in