Benefits of Ardha Chandrasana/Half Moon pose and How to Do it By Dr. Ankit Sankhe
By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Aug 29, 2023Click to rate this article!
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By Dr. Ankit Sankhe +2 more
Medically reviewed by Dr. Ankit Sankhe
Last updated: Aug 29, 2023Table of Contents
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.
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 energies.1
To perform Ardha chandrasna yoga pose, you may follow the following steps:
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 moon.1
The name Ardha chandrasana is derived from the Sanskrit word Ardha, which means “half,” and chandra, which means “moon,” and asana, which means “posture”. There are several interesting facts about Ardha chandrasana that may be interesting to read:
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 counterparts.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
The Ardha chandrasana benefits are potentially helpful for various conditions and issues, some of these are as follows:
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 worry.2 If you have any aggression-related issues consult your doctor and perform this Ardha chandrasana under proper guidance.
Sengupta (2014) studied 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.4 However, pregnant women should be trained by the yoga teacher to do this asana.
Tripathy (2018), in another study, 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.3
Some other benefits Ardha chandrasana, when repeated regularly in combination with Chandra namaskar, may have the following benefits:
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 poses.
Dr. Rajeev Singh, BAMS
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:
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 areas.
Dr. Smita barode, B.A.M.S, M.S.
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.
Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.
Ans. Ardha chandrasana might be considered beneficial for adolescent health. It might help them manage aggression and might help them to cope with feeling tension, stress, or worry.2
Ans. We can start the half-moon pose with an empty stomach in the evening or at night, particularly on a moon night. It may also be performed at dawn during a full moon.1
Ans. Ardha chandrasana may benefit our overall health by strengthening the abdomen, spine, and pelvic region. It might help you to expand your chest and shoulders. It might also have a positive impact on your digestion. It may help you reduces anxiety and depression, relieve stress, and improves balance and body coordination.1
Ans. Before performing Ardha chandrasana as a part of Chandra namaskar, you must take a few moments to prepare the body and mind. Further, it is suggested to perform Surya namaskara before attempting Chandra namaskara poses. Finally, Ardha chandrasana is performed after ashwa sanchalanasana. It may be considered a preparatory pose for Ardha chandrasana.1
Ans. Beginners must do this pose only two to three rounds of Ardha chandrasana or Chandra namaskar. They must perform simple steps for performing Ardha chandrasana. To begin with, you must take a deep breath in, then lift both arms upwards while keeping the shoulder width apart. Now lift the chin, gaze up, and arch the back.
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