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Half Moon Pose/Ardha Chandrasana

3/27/2023

Ardha Chandrasana, or Half Moon Pose, is a lateral bend. In some styles of yoga, such as Iyengar Yoga, Half Moon Pose is a balancing pose. See that one pictured to the left. (We usually call that version "Balancing Half Moon" to help differentiate between the two.) We practice both, but this post is all about the side bend, where the body is curved like a crescent moon, as pictured in the group shot above.

Sanskrit:
Ardha Chandrasana (ARE-dah-chan-DRAHS-ana)
Ardha = Half
Chandra = Moon
Asana = Pose

You may also hear this pose referred to as simply a standing side bend or possibly as Indudalasana (in-DU-dah-LAH-sah-nah). That is admittedly kind of fun to say.
Indu = another name for Moon
Dala = Portion

Benefits of Ardha Chandrasana:
We don't tend to stretch the muscles in the side of our body in our daily lives, so it's a great opportunity to lengthen, strengthen, and stretch those sides. This pose provides stretching and strengthening of the entire length of the body, especially the intercostal muscles between the ribs. It will increase spinal flexibility and alignment as well as stimulate digestion, expand breath capacity, and develop focus and concentration.

How to practice:

Stand in Tadasana, with your feet parallel and hip-width apart.
Inhale as you raise your arms overhead, and interlace your fingers into Steeple Mudra (fingers interlaced, index fingers pointing up).
Exhale, rolling your shoulders back and down. Press down through the soles of your feet. Inhale as you lengthen up out of your waist and reach up through the crown of your head.
Exhale, pressing hips to the left, keeping shoulders and hips squared to the front.
Inhale, Lift your rib cage, continuing to lengthen the torso. Keep hips and shoulders squared to the front, and with an exhale, extend through your fingertips and bend your upper body to the right.
With each inhale, lengthen upward, and with each exhale, arch slightly deeper to the right. Continue lengthening and arching until you come to your edge.
Maintain equal weight on both feet.
To release, press down through your feet, shift your hips back to center, and lift your shoulders over your hips.
Relax your arms down by your sides, and take a moment to notice sensations in the body.
Repeat on the other side.

Possible Modifications or Variations:

Keep both hands on your waist.
Quarter Moon: Place right hand on your waist and raise left arm up and over as you bend to the right. (Reverse, of course, for other side.)
Hold a yoga strap (or your bathrobe belt) taut between your hands overhead; keep arms wide apart as you side bend.
Use the wall for support with your back against the wall.

Precautions:

With heart conditions or weak back or shoulder muscles, avoid long holdings and keep arms below the head, using the first modification above.
With uncontrolled high blood pressure, skip this pose.

As always, if a posture causes pain, come out of it immediately. Ask a qualified (certified and registered) yoga teacher for assistance.

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Ayurvedic Tips for Spring

3/20/2023

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Happy Spring! Spring is not my favorite season, but I still can’t help but get excited about an end to the long CNY winter. I know Mother Nature is likely to send us a few more reminders of her power, and I know that I can’t pack away the boots or down coat for another couple of months, but there’s a sense of transition in the air nonetheless. The season of renewal is upon us.

Yoga’s sister science, Ayurveda (literally, “the science of life”), is all about living in harmony with nature. So when the seasons shift, there are some shifts we can make, too, to help us adjust. There are only three seasons in Ayurveda, and they coordinate with the three doshas: Vata (made up of air and ether), Pitta (made up of fire and water), and Kapha (made up of earth and water). In the Northern Hemisphere, the cold, wet late winter and spring are considered Kapha season. As the snow melts into the earth, we have lots of water and earth; in other words, mud. It’s a heavy, cold, muddy season.

A basic Ayurvedic principle is that like increases like, and opposites balance. We are always seeking a balanced state of health without an excess of any of the qualities known as gunas.

How we approach balance varies from person to person, because we each have different levels of the three doshas, but this post is to offer some basic Ayurvedic advice that will apply to most people during Kapha season (late winter and spring).

Eat more food that is light, dry, and warm to balance the heavy, wet, cold season. Consider things like steamed vegetables and light soups.
Eat less heavy and cold foods such as fried foods, dairy, and sweets.
In general, favor foods that are pungent and spicy, bitter, and astringent as well as light, dry and warm, and avoid or reduce foods that are sweet, sour, salty, heavy, cold, and oily.
Consider adding more play and activity into your lifestyle. The introspective hibernating of winter is ending, and it’s time to become more active. Try a new exercise class or get outside for some walks, bike riding, or hikes.
Your yoga can change, too. You may find that your yoga teacher is slowly adding more flow and picking up the pace in your yoga class. If you usually practice yin or restorative, consider a multi-level or flow class.
Cooler spring days are ideal for relaxing in the sauna to sweat out any excess moisture and release toxins.

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Tips for New Students

3/13/2023

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Don’t eat just before class. You’ll be uncomfortable with all the twisting and bending! If you absolutely must eat within 2 hours of yoga (I see you hypoglycemic folks), try something light, like fruit or yogurt.
Practice regularly, and track your progress. Focus on the positive changes. For example, maybe you start child’s pose with two fists under your head. A month later, your hands are flat and still supporting your head. Later still, Your arms are extended out in front of you. All progress is progress. Pay attention, and celebrate those baby steps.
Set an intention to stay awake during relaxation. Intentions can be powerful. You are planting little seeds in your mind. If, at the beginning of relaxation, you say to yourself, “I am awake and alert,” it may be enough to prevent an accidental nap.
Don’t cheap out on your yoga mat. Some mats are slippery and too stretchy, and they won’t serve you. Watch out for Pilates mats, too. The thicker cushioning seems like a good idea at first, but when you need to balance, you may be regretting that choice.
Use the props! There is absolutely no shame in modifying postures or using props to support your body. That’s what they are there for! Experiment and play with all the available props over time. Look for future posts with prop ideas and inspiration!

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Half Moon Pose/Ardha Chandrasana

Ayurvedic Tips for Spring

Tips for New Students

Dena D. Beratta

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Call us: (315) 673-7535 or text: (315) 440-9125

Email: Dena@MandalaMoonYoga.com