Ardha Chandrasana

Half Moon Pose-Kneeling

(ar-da-chan-dra-sun)

Meaning: ardha = half/chandra = moon

Preparation

Sit in Vajrasana, then come into tabletop position – hands shoulder-distance apart, knees together, feet together. Inhale, exhale, and relax.

Getting into position

Inhale. Exhaling, bring your left foot directly in between your hands. Angle your back foot slightly inward. Keep the front and back ankles in line with each other, the back knee slightly outside this line. The front knee is in line with the center of your torso for stability. Inhaling, lengthen your spine upward, and join the hands into Namaste Mudra (Prayer Seal). Exhale. Inhaling, raise your arms up over your head (palms still touching), lean back, relaxing the neck backward; look up at a fixed point; push your chest out. Keep hips and shoulders square and facing forward, arching both sides of the back equally. Activate the thigh and glute muscles to protect the lower back and to push the hips forward. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, slowly straighten your back to upright position, bring head upright, looking forward. Exhaling, lower your arms, first to Namaste Mudra (Prayer Seal) in front of the chest, then down next to the front foot (one on either side). Inhale. Exhaling, bring your foot back to tabletop position. Sit into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.

Tips

While still in tabletop, try to position the rear knee so that the pressure is at the top of or in front of the knee cap. If there’s any pain on the rear knee, use a folded towel for support.
Keep the front knee at 90 degrees in the beginning, but once in position, you can push forward more and lower your hips. (This is safe because you are leaning back and most of your body weight is on the rear knee).
If you cannot join the hands in Namaste Mudra, separate the palms instead (facing each other or facing forward).
Do not let the front knee bend outward to avoid injuring your hips.
Focus your eyes on a fixed point. If you lose balance, try to fall forward and catch yourself with your hands in front. Do not fall sideways, which risks hurting your hips,knees, and any other body part.
To arch your back more or to push your hips forward more, do so exhaling.
Tuck the tailbone and activate the glutes to protect the lower back.
Keep the shoulders relaxed and the arms straight.