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Chandrasana /
Moon Pose
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Posture |
Chandrasana(are-dah
chan-DRAHS-anna)
ardha = half
candra = glittering, shining, having the brilliancy or hue of light (said of
the gods); usually translated as "moon"
The moon has a rich symbolic
significance in yoga mythology. In hatha yoga, for example, the sun and the
moon represent the two polar energies of the human body. In fact, the word
hatha itself is often divided into its two constituent syllables, "ha" and "tha",
which are then esoterically interpreted as signifying the solar and lunar
energies respectively.
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Procedure |
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Perform
Utthita Trikonasana to the right side,
with your left hand resting on the left hip. Inhale, bend your right
knee, and slide your left foot about 6 to 12 inches forward along the
floor. At the same time, reach your right hand forward, beyond the
little-toe side of the right foot, at least 12 inches.
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Exhale, press your right hand and
right heel firmly into the floor, and straighten your right leg,
simultaneously lifting the left leg parallel (or a little above
parallel) to the floor. Extend actively through the left heel to keep
the raised leg strong. Be careful not to lock (and so hyperextend) the
standing knee: make sure the kneecap is aligned straight forward and
isn't turned inward. |
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Rotate your upper torso to the left,
but keep the left hip moving slightly forward. Most beginners should
keep the left hand on the left hip and the head in a neutral position,
gazing forward. |
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Bear the body's weight mostly on the
standing leg. Press the lower hand lightly to the floor, using it to
intelligently regulate your balance. Lift the inner ankle of the
standing foot strongly upward, as if drawing energy from the floor into
the standing groin. Press the sacrum and scapulas firmly against the
back torso, and lengthen the coccyx toward the raised heel. |
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Releasing |
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Lower the raised leg to the floor with
an exhalation, and return to Trikonasana. Then perform the pose to the
left for the same length of time. |
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Duration |
Stay
in this position for 30 seconds to 1 minute. |
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Anatomical Focus |
| Ankles |
| Calves |
| Thighs |
| Knees |
| Groins |
| Shoulders |
| Chest |
| Spine |
| Abdomen |
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Benefits |
| Strengthens the abdomen, ankles,
thighs, buttocks, and spine |
| Stretches the groins, hamstrings and
calves, shoulders, chest, and spine |
| Improves coordination and sense of
balance |
| Helps relieve stress
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| Improves digestion |
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Therapeutic
Applications |
| Anxiety |
| Backache |
| Osteoporosis |
| Sciatica |
| Fatigue |
| Constipation |
| Gastritis |
| Indigestion |
| Menstrual pain |
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Contraindications |
If you have any neck
problems, don't turn your head to look upward; continue looking straight
ahead and keep both sides of the neck evenly long.
| Headache or migraine
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| Low blood pressure |
| Diarrhea |
| Insomnia |
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Beginner's
Tip |
| Many beginning students have
difficulty touching the floor with their lower hand, even when resting
it on the fingertips. These students should support their hand on a
block. Start with the block at its highest height and, if your balance
is steady and comfortable, lower it down first to its middle height,
then finally if possible to its lowest height. |
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Copyright © 1999
Yoga A Way Of Life
Last modified:
December 11, 2011
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