Ardha means half, Chandra means moon and asana is seat. Ardhachandrasana is a standing balance pose which works on balance, core and leg strength. Beginners can practice using a chair to understand the pose and the alignment of the pelvis.
Props Required:- Chair, 1-2 blankets
Organising the Pose:-
1. Start by standing in between a wall and chair in Tadasana.
2. Exhale and step the right foot back about 3 to 3.5 feet keeping it at a 45 degree angle.
3. Bend your left leg and reach the left hand to the seat of the chair placing the palm flat on it.
4. Raise your right leg up so the right hip stacks over the left and press your left foot onto the wall for better balance and support. Reach the right arm up.
5. Your head is neutral, neck is aligned with the spine and looking to the side.
6. Regulate your balance by aligning your weight more onto the standing leg but the balance controlled from the core and also the supported foot on the wall.
7. You can also place the right hand on the seat of the chair and support your head on the chair backrest for more stability.
8. Stay for 1 -2 minutes and then repeat on the other side.
Use of Props:-
You can place a folded blanket or two on the backrest to give a cushion support for the head
1. Improves balance
2. Stretches and strengthens the lower body.
3. Improves core strength and stretches the spine.
4. Improves mental focus.
5. Improves digestion.
This is a great variation for beginners as well as older people for improving balance and strength in this standing pose.