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Ardha Chandrasa from UtthitaTrikonasana – Half Moon Pose from Triangle Pose.

June 5, 2012

Ardha Chandrasa from UtthitaTrikonasana – Half Moon Pose from Triangle Pose.

1.)

  • Begin in Tadasana
  • Step the feet far apart
  • Raise the arms out to shoulder level
  • Check that the ankles are stacked under the wrists of the outstretched arms –
  • This is the correct distance the legs should be for one’s height
  • Turn the right foot out to 90 degrees
  • Inhale, on the exhalation extend from the hips out to the right as far as is possible and then down
  • Place the hand on the outside of the right leg or on the floor on the outside of the right ankle
  • Revolve the chest to the ceiling with the left arm upright
  • The thighs rotate outwards
  • Gently shrug the shoulders away from the ears
  • Look either:
    • up at the left hand
    • straight ahead OR
    • down to the floor
    • depending on one’s neck and shoulder flexibility and comfort level
  • The back of the legs, the hips and the back should be in a straight line as should the right ankle, the hips, the right shoulder and the left arm
  • If not, then raise further up
  • It is not how low the right hand is on the leg or the floor – it can be below the knee or above the knee to ensure correct alignment
  • This is Utthita Trikonasana
  • Hold for 3-5 breaths as a beginner or 8 – 10 breaths as a more advanced practitioner

2.)

  • Inhale bend the right leg,
  • Exhale and step the back foot in
  • Inhale straighten the right leg and lean forward
  • Exhale raise the back leg up and
  • Simultaneously bring the rand hand or right hand fingertips to the floor about one hand and a bit away from and directly in front of the right foot
  • Open the left hip outwards
  • Look either:
          • Down to the floor as a beginner
          • Straight across as a confident beginner or intermediate OR
          • Up at the raised arm as a more advanced practitioner
  • The left foot can be higher then the left hip
  • Hold for 3-5 breaths as a beginner or 5-8-10 breaths as a more advanced practitioner

To release either:

  • Bend the balancing leg, lower the raised leg to the floor, release the hand and then release upright into standing as a beginner
  • Intermediates or advanced can release back into Trikonasana and then upright or
  • Drop the left hip down so the hips are square and bring the raised arm to the floor with the leg still raised – this is Eka Pada Uttanasana then release into Uttanasana, then up into Tadasana
  • Repeat on the left side of the body for the same period of time.

Counterpose / Pratikryasana:

  • Tadasana, (feet together) or
  • Samasthiti, (feet hip distance apart) or
  • Uttanasana.

Cautions and Modifications:

  • Do not turn the head if prone to neck problems in either Trikonasana or Ardha Chandrasana
  • Do not stand too wide for Trikonasana to prevent overstretching of the adductor, (inner thigh), muscles
  • If prone to extremely tight hamstring muscles, bend the leg leaning to slightly
  • If prone to inner ear ailments, e.g. Vertigo, other balance disorders, practice Ardha Chandrasana close to or up against a wall for extra support and a sense of security
  • Use a block for the hand in either Trikonasana or in Ardha Chandrasana to assist with the postural integrity of the asana

Benefits: Trikonasana:

  • Strengthens and tones the legs
  • Stretches and tones the adductor, (inner thigh), and hamstring muscles
  • Strengthens the ankles
  • Strengthens the entire body
  • Reduces body weight
  • Relieves backache
  • Activates the psoas muscle
  • Tones and activates the kidneys
  • Opens and expands the chest

Ardha Chandrasana:

  • Relieves gastric problems
  • Reduces body weight
  • Assists in relieving sciatic pain by toning the lower spine and the nerves connected to the leg muscles
  • Tones and strengthens the legs
  • Strengthens the knees
  • Improves concentration

Chakra Association:

Muladhara and Svadisthana Chakra.

Wishing you Blessings of peace and love,

Yours in Yoga,

Juanita.

________________________________________________

Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since January 2007. jcaprari@mweb.co.za or visit the website www.yogamala.co.za.

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