How to Do Ardha Chandrasana or The Crescent Moon Pose & Its Benefits, Precautions, Variations

The name Ardha Chandrasana is derived from Sanskrit where “Ardha” means “Half”, “Chandra” means “Moon” and “Asana” means “Pose “ or “posture”.

The English name of Ardha Chandrasana is The Crescent Moon pose. It is very beneficial for the thighs and strengthens the entire skeletal structure. It is especially beneficial for female disorders related to the ovaries, uterus and urinary tract.

It deeply stretches and opens the sides of the body and improves core body strength, balance and concentration.

It strengthens the ankles and knees, improves circulation and energizes the entire body.

Ardha Chandrasana or The Crescent Moon pose is sometimes called Low Lunge pose, or Crescent Lunge Pose. It is said that when this pose is practiced regularly helps us develop humility and compassion.

It helps in relieving pain in the ankle. It tones the kidneys and liver.

• To practice Ardha Chandrasana or The Crescent Moon pose, start on the knees with the arms at the sides.
• Take one step forward with the left leg to get into the pose.
• Bend forward and place the palms of the hands flat on the floor on both sides of the left foot while practicing it.
• Stretch the right leg back fully while getting into Ardha Chandrasana.
• Make sure that the right knee and the top of the right foot or the toes should rest on the floor while practicing Ardha Chandrasana or The Crescent Moon pose.
• Arch the back and bend the head backwards while getting into The Crescent Moon pose.
• In the final Ardha Chandrasana pose, the elbows should be straight with only the fingertips touching the floor.
• This is the final Crescent Moon pose.
• Beginners should try to stay in this position for 5-10 minutes or until your legs and feet start feeling discomfort.
• Advanced practitioners should stay in this pose for 15-20 minutes or for as long as you can.
• Return to the starting position by bringing the left leg back beside the right and stand up on the knees after practicing Beginners should try to stay in this position for 5-10 minutes or until your legs and feet start feeling discomfort.
• Advanced practitioners should stay in this pose for 15-20 minutes or for as long as you can.
• Once you catch your breath, repeat Ardha Chandrasana or The Crescent Moon pose on the other side.

• Inhale deeply while bringing the knees forward and taking your arms up while getting in Ardha Chandrasana or The Crescent Moon pose.
• Maintain a constant breath while you are in Ardha Chandrasana keep inhaling and exhaling deeply while being in the pose.
• Exhale deeply once or twice after releasing the pose.

Preparatory Poses: The various preparatory poses to be practiced before Ardha Chandrasana or The Crescent Moon pose are Baddha Konasana or The Butterfly pose, Prasarita Padottanasana or The Wide Legged Forward bend, Supta Baddha Konasana or The Reclined Butterfly Pose, Uttanasana or The Standing Forward Bend, Virasana or The Hero Pose, Utthita Trikonasana or The Extended Triangle Pose.

Follow Up Poses: The various follow up poses or Pranayamas to be practiced after Ardha Chandrasana or The Crescent Moon pose are Parivrtta Trikonasana or The Revolved Triangle Pose and Parsvottanasana or The Intense Side Stretch Pose.

Physical Awareness – The Physical Awareness while practicing Ardha Chandrasana or The Crescent Moon pose should be on the back, abdomen or breathing process.

Spiritual Awareness – The Spiritual Awareness while practicing Ardha Chandrasana or The Crescent Moon pose should be on Swadhisthana or Vishuddha chakra which is the starting point of Udana Prana. It is a function of this Prana to purify the body of toxic substances while breathing. Purification not only occurs on the physical level, but also on the level of the psyche and mind.

• Ardha Chandrasana or The Crescent Moon pose is It is especially beneficial for female disorders related to the ovaries, uterus and urinary tract.
• It facilitates mental and physical balance without causing strain or pain.
• It brings a sense of calm and peace through your mind and body.
• Ardha Chandrasana can be utilized without ill effect by persons who are unable to sit in the more difficult meditation postures.
• The Crescent Moon pose helps in relaxing your brain.
• Your back becomes stronger and steadier with regular practice of The Crescent Moon pose.
• Ardha Chandrasana or The Crescent Moon pose gives your knees and ankles a good stretch.
• Your body alignment is improved with regular practice of the pose.
• Practicing The Crescent Moon pose helps elongate your spine.
• While practicing Ardha Chandrasana, you will feel the stress, tension and anxiety melting from your body.
• Ardha Chandrasana or The Crescent Moon pose helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise with regular practice of Ardha Chandrasana or The Crescent Moon pose.
• It helps in opening the hips.
• It helps in relieving respiratory ailments, as well as sore throat, tonsilitis, cough and cold
• Ardha Chandrasana or The Crescent Moon pose refreshes and rejuvenates you and also relieves you of stress and mild depression.
• The Crescent Moon pose helps in increasing flexibility during difficult situations. Brings and maintains a state of perfect health of the kidneys, prostate, and urinary tract.
• Regular practice of the pose prevents hernia.
• Ardha Chandrasana or The Crescent Moon pose promotes flexibility in the body.

• Avoid practicing Ardha Chandrasana or The Crescent Moon pose if you have hip and knee injuries, or if they are both inflamed.
• People with slipped disc problem should practice the pose very carefully.
• You can use cushioning to make yourself comfortable while practicing The Crescent Moon pose.
• Do not practice Ardha Chandrasana or The Crescent Moon pose if you do not feel comfortable during the practice.
• Do not over do the pose if you feel pain in your body.
• Start the practice mildly and then increase the repetitions as per your capacity.
• If you have any doubts about your condition, consult a physician before practicing Ardha Chandrasana or The Crescent Moon pose and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing Ardha Chandrasana or The Crescent Moon pose. Do not push yourself beyond the limits. Go only as far as your body allows.
• It is most beneficial when you stay aware of the stretches while practicing the pose.
• Ardha Chandrasana or The Crescent Moon pose is forbidden for people suffering from sciatica, but people say that if it is practiced moderately by people suffering from Sciatica, it helps in relieving the sciatic pain.

• To stay longer in Ardha Chandrasana or The Crescent Moon pose, perform it near a wall and adjust your position near the wall I such a way that when you bend into the final pose, your tailbone touches and is supported by the wall.
• If you’re having trouble in balancing your body while practicing Ardha Chandrasana or The Crescent Moon poses. You can gradually work towards the final pose and your hips will open. You will get to this pose with constant practice.
• Pregnant females should stand with their feet as apart as it is necessary to balance the whole body while practicing the pose.
• If it is difficult for you to keep your arms overhead while practicing Ardha Chandrasana or The Crescent Moon pose, keep your arms at the shoulder length parallel to each other.
• If you have pain in your shoulders, you can keep your arms and hands in prayer position while practicing Ardha Chandrasana or The Crescent Moon pose.
• Always try to maintain a slight arch in your back to derive maximum benefits from the pose while practicing the pose.
• Do not try to bring your torso forward while practicing Ardha Chandrasana. Always try to bring your chest up and back as much as possible. Shifting the weight forward can over-stress your knees and fatigue you quickly.
• Always be aware of your breath and the stretch in your body while practicing The Crescent Moon pose. And also remember to breathe smoothly and evenly while holding the pose.
• Instead of lifting the neck upwards, try to keep your head and neck in a neutral position if you feel sprain or pain in the neck while holding Ardha Chandrasana or The Crescent Moon pose.

• To practice this variation of Ardha Chandrasana or The Crescent Moon pose, start on the knees with the arms at the sides.
• Take one step forward with the left leg to get into Ardha Chandrasana or The Crescent Moon pose.
• Bend forward and place the palms of the hands flat on the floor on both sides of the left foot while practicing the pose.
• Stretch the right leg back fully while getting into this pose.
• Make sure that the right knee and the top of the right foot or the toes should rest on the floor while practicing Ardha Chandrasana.
• Arch the back and bend the head backwards while getting into Ardha Chandrasana or The Crescent Moon pose.
• In the final Crescent Moon pose, the elbows should be straight with only the fingertips touching the floor.
• In the final Ardha Chandrasana raise the arms over the head.
• Keep the elbows straight and arms about 18 inches apart while practicing the pose.
• Stretch the head and upper trunk back as far as possible while practicing Ardha Chandrasana or The Crescent Moon pose.