Yoga - ARDHA CHANDRASANA
by B.K.S. Iyengar
ARDHA CHANDRASANA
In the previous issue of Life Positive, we described Supta
Padangusthanasana, calling it a supine standing pose. In this
issue we describe the standing pose, ardha chandrasana. 'Ardha'
means half and 'chandra' is moon. This asana develops balance
and makes the mind more focused. Here is the technique of the pose, perform
it to understand it better.
Technique
• Stand erect with feet together. Make sure that the heels and
the big toes are touching each other.
• Inhale,
jump and spread your legs sideways 3½ to 4 feet apart. Lift the
knees towards the thighs and move the kneecaps towards the knee joints.
•
Move the diaphragm towards the chest and extend both the arms sideways
in line with the shoulders. The shoulders move down as the shoulder
blades move inwards.
•
Turn the entire right leg from the thigh to the foot sideways 90º
to the right, left foot turning slightly in to the right while keeping
the left leg stretched from inside. Make sure to keep it taut at the
knees.
• Exhale.
Looking at the right hand, extend the right hand down towards the right
big toe along with the trunk. Now stretch the left hand straight up towards
the ceiling.
• Exhale
and place the right palm about 1 ft away from the right foot by bending
at the right knee. Bring the left foot nearer to the right foot.
• Place
the left palm over the left hip, stretch the left leg up so that the left
leg is parallel to the floor and the right leg is perpendicular to the
floor. Turn the chest to the left and establish balance.
• Extend
the left arm straight up, fingertips pointing towards the ceiling. Slowly
turn the head to look at the left hand.
• Hold
the pose for 20 to 30 seconds, breathing deeply and evenly. Then exhale
and bend the right leg at the knee, lower the left leg to the ground
and come back.
• Repeat
the pose with the left side.
Some Useful Tips
• Press the right outer big toe and the inner heel firmly on the floor to
remain steady. Turn the right upper arm out and lift it while lifting
the left leg.
• Learn
to lift the left leg as the right leg is straightened. Synchronize the
two actions.
•
If one cannot place the palm down on the floor then place the fingertips
cup-shaped. If this is also not possible then use a block (or any other
support like a book) whose height is about six inches, 12 inches away
from the right foot and place the palm on this support. This would help
you to lift your right upper arm and also create room for the back to
turn.
•
If one is unable to balance independently then use the wall to support
the whole of the back, the buttocks and the left heel.
• If
one cannot feel the opening in the pelvic region or is unable to turn
the chest, then stand with the left side of the body facing the wall and
bend at the right knee, place the right palm on the block and place only
the left foot against the wall and simultaneously straighten the right
leg. Place the fingers of the left hand on the left pelvic bone and using
this support turn the left shoulder behind, allowing the chest to turn
to face the front. The back of the body would be in a straight line when
the buttocks are tucked in towards the pelvis.
Effects
• Gives relief to a person suffering from cramps both in the pelvic
and abdominal regions.
• Beneficial for those whose legs are damaged or infected.
• Tones the lower region of the spine and the nerves connected
with the leg muscles as well as strengthening the knees.
• If practiced with other standing poses, it also cures gastric
troubles.
