Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)

Interesting Fact

Parivrtta Ardha Chandrasana, or Revolved Half Moon Pose, is a dynamic standing posture that combines balance, strength, and flexibility. This pose not only challenges your physical stability but also enhances mental focus, making it a favorite among advanced yogis.

Benefits

• Physical Benefits:
  • Stretches the shoulders, back, and hamstrings.
  • Strengthens the legs, core, and ankles.
  • Improves balance and coordination.
  • Enhances spinal flexibility.
• Energetic Benefits:
  • Stimulates the Manipura (Solar Plexus) Chakra, promoting personal power and confidence.
  • Activates the Anahata (Heart) Chakra, encouraging emotional balance and openness.
• Mental Benefits:
  • Increases concentration and mental clarity.
  • Reduces stress and anxiety.

Contraindications

• Low blood pressure.
• Insomnia.
• Diarrhea.
• Neck injuries.
• Pregnancy.

Practice Guide

Performing Parivrtta Ardha Chandrasana

1. Starting Position: Begin in Ardha Chandrasana (Half Moon Pose), balancing on your right leg with your left leg extended behind you and your right hand on the floor or a block.
2. Square Your Hips: Look down and focus on one spot. Begin to square your hips rather than keeping them stacked.
3. Hand Placement: Bring your left hand to your left hip.
4. Extend and Lengthen: Extend from your tailbone through the crown of your head, creating a flat back and a long line of energy.
5. Engage the Core: Pull your belly button in towards your spine and up towards your ribs for stability.
6. Twist the Torso: Begin to twist your torso to the right, stacking your right shoulder on top of your left. If accessible, reach your right hand towards the sky and gaze towards that hand.
7. Dristi (Gaze): Look up towards your raised hand or keep your gaze to the side or downward to release your neck.
8. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the twist and maintain core stability.
9. Mudras: Keep your hands in Anjali Mudra (prayer position) or extend your arms, reaching your right hand up and left hand down towards the floor.

Exiting the Pose

1. Release the Twist: On an inhale, return to the center with your hands in Anjali Mudra.
2. Return to Half Moon: Exhale and return to Ardha Chandrasana.
3. Lower the Leg: Slowly lower your left leg to the floor and return to Tadasana (Mountain Pose).

Counter Poses

1. Uttanasana (Standing Forward Bend): Stretches the back and releases tension.
2. Balasana (Child’s Pose): Relaxes the spine and shoulders.

Pro Tips

• Ensure your standing knee stays aligned and does not shift forward during the twist.
• Keep your weight in your standing heel to maintain balance.
• Engage your core throughout the pose to deepen the twist and protect your lower back.
• Focus on deep, even breathing to enhance the stretch and maintain stability.