Crescent Moon Pose (Ardha Chandrasana)

Also known as ardha chandrasana, crescent moon pose is an energizing pose that opens and stretches the sides of the body. If you practice this pose regularly, you will develop core body strength, make your spine flexible and improve circulation.

Concentrate on lengthening the body rather than stretching as far as possible. It will be helpful for you to imagine the lengthening of the side of the body from the ankle to the fingertips.

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Do not compress the side of the body that your arms are leaning over. Place your shoulder blades and buttocks lightly against the wall to ensure that your chest and pelvis are open. Keeping the one hand on its corresponding hip and raising the other arm over the head will ease the strain in the shoulders. Keep your feet wider than the hip width and do not press the hips to the sides to reduce the stress on the lower back. If you have lower back or shoulder problems be cautious.

How it is to be done - standing.

Suitable for - Everybody.

Steps - Actual procedure for that asana.

  1. Go to mountain pose
  2. Lift your arms to the shoulder height at your sides
  3. Turn your arms to face the ceiling
  4. Inhale and lift your arms above the head together
  5. Interlace your fingers together and point your index fingers upward. Shoulders should be relaxed down and back your upper arms should be close to your ears
  6. Inhale and press the soles of the feet in the floor as you extend up through the fingertips
  7. Exhale and bend from the waist as you lean to the right
  8. Press your hips gently to the left. Ensure you are pressing evenly through both feet
  9. Point the crown of your head upward and look straight ahead
  10. Remain in this pose from 15 to 30 seconds
  11. Inhale when you make your torso upright
  12. Perform the steps 6 to 11 for the other side. Release the pose by exhaling while bringing the arms down to the sides

Benefits to body parts - Energizing pose. Stretches the sides of the body. Builds core body strength, makes the spine more flexible, and improves circulation.

Precautions - Lower back or shoulder problems.

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