Benefits of Ardha Chandrasana (Half Moon Pose) and How to Do it By Dr. Ankit Sankhe

Introduction

Yoga techniques are effective therapy for stress. Performing yoga asanas regularly may help maintain your overall health. Ardha chandrasana is one such asana that might have potential benefits for human health. ‘Chandra’ means moon, while Ardha chandrasana is also known as the half-moon pose, and it is part of Chandra namaskar. Chandra namaskar (moon salutations) is fundamental to the yogic method and can be performed simply. It is advised that one should learn Surya namaskar before attempting Chandra Namaskar. Since it was incorporated into the initial asana group, this dynamic set of asanas is not regarded as a standard component of hatha yoga methods^1,3. After the Ashwa Sanchalanasana, the Ardha chandrasana is performed for proper results. Let us discuss the Ardha chandrasana health benefits. 

What is Ardha Chandrasana?

The Bihar school of yoga, founded in the 1960s in India, originally published the sequence of Chandra namaskar in “Asana Mudra Pranayama Bandha” in 1969, which included Ardha chandrasana pose or half-moon yoga pose in Chandra namaskar. It is added into the sequence of Chandra namaskara at positions 5 and 11 in the first round and positions 19 and 25 in the second round. This pose highlights the connection to lunar energies created by the preparatory vision. Additionally, the subtle chanting of mantras during Chandra namaskara is associated with Lunar energies¹. 

How to Do It?

To perform Ardha chandrasna yoga pose, you may follow the following steps: 

• Inhale and raise the hands and stretch both arms over the head, keeping them shoulder-width apart. 
• Now, arch the back and look up, raising the chin.  

Variation of Ardha Chandrasana

• You may further prepare this asana with a simple modification by bringing one knee from the back to the front while bending it. 
• Meanwhile, you may touch the floor with your back knee². 
• You can also repeat the pose by reversing the legs to stretch the other side³. 

Ardha chandrasana is best done when the moon is visible in the evening or at night on an empty stomach, or at dawn at the time of the full moon¹. 

I would suggest adding Half Moon Pose to your exercise routine if you’re looking to strengthen your gluteal muscles. In a study conducted on 31 participants, it was discovered that Half Moon Pose and Warrior III Pose may activate the muscles in the buttocks (gluteus maximus and gluteus medius) majorly. However, interestingly, males and inexperienced individuals showed higher activation in the gluteus medius relative to their female and experienced counterparts⁵.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Benefits of Ardha Chandrasana

The Ardha chandrasana benefits are potentially helpful for various conditions and issues, some of these are as follows: 

1. Benefits of Ardha Chandrasana for Controlling Aggression in Adolescent Students

Numerous yogic methods, including asana, pranayama, mudras, and others, can help any person with their psychological issues. Additionally, methods like yoga, relaxation, and interpersonal counselling significantly impact lowering anger or increasing calmness. Rao (1995) stressed the importance of yoga to human well-being in his studies. According to Tripathy (2017), the Chandra namaskar sequence of flowing yoga postures, which includes Ardha chandrasana, reduces the amount of aggression in adolescent students and might help them cope with tension, stress, or worry². If you have any aggression-related issues consult your doctor and perform this Ardha chandrasana under proper guidance.  

2. Benefits of Ardha Chandrasana for Pregnant Women

Sengupta (2014) studied⁴ the Ardha chandrasana benefits and other yoga systems during the second trimester. It was found in their studies that Ardha chandrasana may reduce pressure from the lower belly by strengthening the spine, ankles, and thighs; opening the hips; stretching the groin, hamstrings, calves, and shoulders. Further, this asana may also improve balance and calms the mind. However, pregnant women should be trained by the yoga teacher to do this asana. 

3. Benefits of Ardha Chandrasana for Strengthening Muscles

Tripathy (2018), in another study³, observed that the Ardha chandrasana, along with other asanas trained in Chandra namaskar, have some physical benefits. These benefits are that the pose stretches and strengthens the thigh muscles, pelvis, calves, and ankles, the entire lower body. Thus, it may also increase flexibility before childbirth. 

Also Read: Benefits of Upavistha Konasana (Seated Straddle Pose) and How to Do it By Dr. Ankit Sankhe

4. Other Benefits of Ardha Chandrasana

Some other benefits Ardha chandrasana, when repeated regularly in combination with Chandra namaskar, may have the following benefits: 

• It might tone the spine, open the heart chakra, and potentially expand the lungs. 
• It might have some enhancing effects to help in healthy blood circulation, a well-regulated and healthy digestive system, and constipation relief. 
• It might be able to stretch the back and leg muscles. 
• Additionally, it may activate spinal nerves, and thus it may aid with sciatica relief and sciatic nerve relaxation. 
• It may enhance your confidence by fostering respect for your mind and body. 
• It might be beneficial for adrenal gland regulation and keeping balance on both sides of the body³. 

Yoga training may develop the mind and body interaction; however, it is not an alternative to modern medicine or ayurveda treatment. You must not rely on yoga alone to treat any diseases or conditions. Please consult a qualified doctor who can assess your situation correctly and advise accordingly. Moreover, it is necessary to train and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

I would advise that before attempting Ardha Chandrasana, it’s important to note that these poses may not be suitable for individuals with back injuries. If you have a history of back issues or are currently experiencing any discomfort or pain in your back, it’s best to consult with a qualified yoga instructor or healthcare professional before practising these poses⁶.

Dr. Rajeev Singh, BAMS

Risks of Ardha Chandrasana

Every yoga asana must be done with proper care under the supervision of experts. Some risks involved with Ardha chandrasana are common with Chandra namaskar: 

• Elderly people are urged to refrain from exerting themselves excessively. 
• Any pose of Chandra namaskara should not be performed by women while they are menstruating or pregnant. 
• Patients with high blood pressure, cardiovascular illness, stroke, and hernias should not perform this pose. 
• Every movement should be carried out with ease, deliberately, and mindfully. You must prevent any type of strain. 
• Start it slowly and mindfully, flowing like a wave from one pose to the next.  
• It is done only 3 to 7 times and not more than that.  
• Beginners can do only two to three rounds.  
• Children of at least eight years may start this yoga pose. 
• Perform Shavasana and relax after doing all poses in Chandra namaskar.  
• People suffering from knee injuries or pain in the knee or ankle may avoid performing Ardha chandrasana in the full stretch and avoid its variations¹.  
• You must strictly follow instructions given by your doctor and yoga trainer only. 

With the guidance and support of a qualified and experienced yoga teacher/yoga expert, we can assess and take the risk factors and continue to train Ardha chandrasana with precautions.

In my perspective, Ardha Chandrasana might offer a wonderful stretch to various parts of the body, including the neck, shoulders, back, and chest. This stretching action may also help relieve feelings of congestion and tightness in these areas⁶.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: Benefits of Kukkutasana (Cockerel Pose) and How to Do it By Dr. Ankit Sankhe

Conclusion

Ardha chandrasana, performed in combination with Chandra namaskar, is a wonderful yoga pose. It might carry the potential benefits of yoga that enhance your health, mind, body, and soul. It might be beneficial for students to manage their aggression, strengthen muscles in people who regularly do this pose, and comfort women during pregnancy. It may activate spinal nerves, help maintain body balance, boost confidence, and maintain overall health. However, it may be avoided if you suffer knee or ankle pain. 

Also Read: Benefits of Sukhasana (Easy Pose) and How to Do it By Dr. Himani Bisht

Frequently Asked Questions (FAQs)

References

1. Chowdhury K. UTILITY OF CHANDRA NAMASKARA IN DAILY LIFE. World Journal of Pharmaceutical Research. 2015Mar5;4(3).  Available from: https://wjpr.s3.ap-south-1.amazonaws.com/article_issue/1425967350.pdf 
2. Tripathy M. Effect Of Chandra Namaskara And Om Mediation On Aggression Of Adolescents. Academia Arena. 2018;10(4):75-9. Available from: https://www.researchgate.net/profile/Dr-Tripathy-3/publication/325011484_Effect_of_Chandra_Namaskara_and_Om_Mediation_on_Aggression_of_Adolescents/links/5af1620eaca272bf4255b74b/Effect-of-Chandra-Namaskara-and-Om-Mediation-on-Aggression-of-Adolescents.pdf 
3. Sengupta PA. The bliss yoga inculcates during the different stages of pregnancy. Int J Pharm Pharm Sci. 2014;6(10):86-7. Available from: https://innovareacademics.in/journals/index.php/ijpps/article/view/3586/pdf_257 
4. Sengupta P. The bliss yoga inculcates during the different stages of pregnancy. Int J Pharm Pharm Sci. 2014;6(10):86–87. Available from: https://www.researchgate.net/publication/287896848_The_bliss_yoga_inculcates_during_the_different_stages_of_pregnancy
5. Lehecka BJ, Stoffregen S, May A, Thomas J, Mettling A, Hoover J, Hafenstine R, Hakansson NA. Gluteal Muscle Activation During Common Yoga Poses. Int J Sports Phys Ther. 2021 Jun 1;16(3):662-670. doi: 10.26603/001c.22499. PMID: 34123518; PMCID: PMC8168988. Available from: https://pubmed.ncbi.nlm.nih.gov/34123518/
6. Saraswati S. Asana, Pranayama, Mudra, Bandha. Munger, Bihar, India: Bihar School of Yoga/Yoga Publications Trust; 1969 (rev. ed. 1973, reprinted 2008). Available from: https://www.yogkulam.org/books/Asana.pdf

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