Health & Fitness

Ardha Chandrasana: How to do it, benefits, and precautions

Ardha Chandrasana is one such yoga asana that benefits the body and mind. This yoga asana is considered a variation of Chandrasana. This is an intermediate level or medium difficulty yoga asana. It is not recommended for new yogis to practice, in this article we will tell you what Ardha Chandrasana is, the benefits of doing Ardha Chandrasana, the right way to do it, method and precautions.

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What is Ardha Chandrasana?

It has been a belief in almost all the ancient civilizations of the world that the energy of the sun and moon has an effect on the body. This is the reason, all the calendars around the world have been made on the basis of the movement of the Sun and the Moon. Ardha Chandrasana is a very important posture of Hatha Yoga, in this yoga asana the body comes in the shape of half the phase of the moon. This is the state of the moon around Saptami, that is, the moon is only half illuminated.

Be it Indian medical science or ancient Chinese medicine, two main energies are believed to reside in the body. In India these energies are named as the energy of the Sun and the Moon. Whereas, the Chinese and Japanese refer to it as Yin and Yang energy. The purpose of both these types of energy is to maintain the balance between body and mind.

The purpose of Ardha Chandrasana is to balance the energy that creates balance between the body and the mind, while doing this asana, the body is only balanced between the feet and hands, it gives amazing balance and strength to the body. Ardha Chandrasana is performed differently in many yoga styles. But it is basically considered as the posture of hatha yoga. By doing this asana, the body gets amazing power to balance. But this asana is not for new yogis.

Ardha Chandrasana is mainly considered as the posture of Hatha Yoga. This asana is designed for yogis of medium or intermediate level. This asana is considered to be a variation of Chandrasana. Ardha Chandrasana is a Sanskrit word. This word is mainly made up of 3 words. The first word Ardha means half. The second word Chandra means Moon.

 Whereas the third word Asana refers to the posture, position or posture of sitting, lying or standing in a particular situation. Ardha Chandrasana is also called Half Moon Pose in English language. It is recommended to practice Ardha Chandrasana for 30 to 60 seconds. This exercise can be repeated once.


With the continuous practice of Ardha Chandrasana,

  • Biceps and Triceps
  • Core / Abs
  • Hamstrings
  • Hips
  • Quadriceps
  • They are strong and they also get great stretches.



  • Ardha Chandrasana strengthens the legs and feet.
  • It gives strength to the ankles, hamstrings and calves.
  • Ardha Chandrasana opens up the hips, chest and shoulders.
  • Makes the chest and body firm and firm and helps in bringing the body in the right tone.
  • Stretches the muscles of the neck, back and abdomen.
  • It also helps in building 6 pack abs.
  • Stimulates the digestive glands.
  • Gives strength to pelvic muscles.
  • Removes the problem of back pain.
  • Reduces stiffness of neck, shoulders and knees.


Correct way to do Ardha Chandrasana:

  • Gradually increase the practice for Ardha Chandrasana.
  • Do not practice this asana when there is discomfort and never put pressure on the shoulders or knees.
  • Be sure you have warmed up and activated your core muscles before exercising.
  • If you feel discomfort or pain, do not put any pressure on yourself, gradually stop practicing the asana and take rest, for the first time practice the asana under the supervision of a qualified yoga master.


Method of doing Ardha Chandrasana:

  • Stand in Trikonasana on a yoga mat.
  • The right leg will be forward.
  • Bend the right knee. And bring the left hand on the hip.
  • Bring the right hand to the floor in front of the right foot.
  • The hand should be under your shoulder.
  • Keep about a foot in front.
  • Stand 5 or 6 inches to the right of your right foot.
  • Bend your hand so that just the fingers are on the floor.
  • Begin to straighten the right leg while lifting the left leg, while keeping the left leg as straight as possible.
  • Open hip, bringing left hip on top of right hip, bringing left leg straight and parallel to floor.
  • Flex your left foot in line with the toes.
  • Having balanced the right leg, lift the left leg, straightening both arms off the floor.
  • Keep yourself balanced for about five breaths.
  • After that go back to normal.


Important Notes:

Ardha Chandrasana should be practiced only in the morning. For asanas done in the evening, eat at least four to six hours before, and make sure the stomach is entirely empty before doing the asana.



Avoid practicing Ardha Chandrasana if you have the following problems.

  • Do not do this asana if there is pain in the shoulder, pain in the neck and pain in the spine.
  • If you are a patient of heart and high blood pressure or if you have knee pain or arthritis, practice only with the support of the wall.
  • In the beginning, do Ardha Chandrasana only under the supervision of a yoga trainer.
  • Before practicing Ardha Chandrasan, consult your doctor before doing it on your own.



Ardha Chandrasana is a very good posture of yoga science, a healthy mind resides in a healthy body. Ardha Chandrasan not only activates metabolism but also helps in keeping your mind stable. Maintaining balance is the most important thing in today’s world. Ardha Chandrasana helps to develop this quality related to creating balance in your body. To practice Ardha Chandrasan, your legs and quadriceps should be strong enough to bear the weight of the whole body, first of all you have to overcome the fear of your mind that you may not fall while practicing, even if you fall If you go, take a deep breath and praise yourself for the effort and practice again, to do this asana in the initial stages, definitely take guidance from a qualified yoga teacher.

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