Known as the crescent lunge pose in English, this is a kneeling asana and is close to the warrior series. The word ‘Crescent’ comes from how the body in this pose resembles the shape of a crescent moon. It is a dynamic posture with the knee resting on the floor. The lunge here indicates how the body is pushed towards the floor while not really touching the floor. The feet are wide apart, creating a great stretch for the hamstrings and hips. The posture infuses the body with energy and is often included in hip opening and balancing sequences.

What are the benefits of Ardha Chandrasana 2?

This asana also stretches and strengthens the entire skeletal structure. It gives a good stretch to the neck, shoulders, back and chest, releasing feelings of congestion. It improves the sense of balance. It is good for the respiratory system as it opens up the chest and activates all the muscles in the region. It provides a deep stretch to the lower body especially the gluteus maximus, the quadriceps, the hamstrings and the adductors of the inner thighs.

Position type: Kneeling

Posture type: Backbend

Targets: Skeleton structure

Ideal for: Hip flexibility

Pose level: Beginner

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How to prepare for Ardha Chandrasana 2

Hip flexibility

While the asana improves hip flexibility, start with practising standing forward fold, triangle pose and hip openers like bound angle pose, garland pose, bow pose and pigeon pose regularly. Initially it might be difficult to push forward too much but as flexibility improves and the hips open up more, your stretch will be deeper.

Lower back flexibility

With hip flexibility, back flexibility is also important. Practice backbends like camel pose, cobra pose, locust pose and forward bends like seated forward fold and standing forward fold will improve back flexibility.

Legs and core strength

Improve leg and core strength to hold the posture for longer. Regular practice of postures like the triangle pose, the warrior series, boat pose and plank are good for this. Even sun salutations or Surya Namaskars are useful for this.

How to practice Ardha Chandrasana 2

Getting into the posture

Sit in vajrasana towards one end of the mat.
Now, stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
Starting with the right side, take a big step forward, placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
This is the starting position. Centre yourself and inhale deeply.
Exhale and lunge forward smoothly, transferring the body weight onto the right foot.
The left leg becomes stretched back fully as the trunk comes forward, back knee on floor and back ankle extended backwards.
Now, inhale and stretch your hands up, exhale, and bend backwards as much as possible.

Getting out of the posture

To release the posture, slowly bring your hands down.
Inhale and roll the bodyweight back smoothly.

Key alignments in Ardha Chandrasana 2

Ensure the knee of the leg that is extended forward is in line with the ankle or just before the ankle.
Keep the hips stable and at its lowest position .
Adjust the distance between the legs as required based on your height and flexibility.

What are the contraindications of Ardha Chandrasana 2?

Anyone with injured knees, ankles, or a back injury should avoid this. If it is difficult to bend the back, then just stay still with the back straight. Similarly, if there is difficulty balancing when you raise the hands up, you can keep the hands on the thighs or on the hips.

What are the counterposes of Ardha Chandrasana 2?

Practice Child’s pose (Shashankasana) for a few breaths. You can also practice cow-face pose (Gomukhasana) and downward facing dog (Adho Mukha Svanasana) as this will provide a counter-stretch to the back and bring the balance back.

Variations of Ardha Chandrasana 2

Easy variation

If you are a beginner, you can start off with Ashwa Sanchalan. This is the fourth step in the Surya Namaskar series.
You can also keep the hands on the thighs or hips.

Advanced variation

If you are an advanced practitioner, lift your back knee up and come into the high lunge stretch. This will provide a far deeper stretch in the hips and thighs and requires a lot more effort to balance.

Advice for beginners

Make sure that you have done warm-up exercises before you get into this posture. Focus on opening up the hips as this will make the stretch better. Its completely alright if you can’t hold the posture for too long. Start slow and improve your holding time as flexibility and strength increases.

Practice tips for Ardha Chandrasana 2

Bend the back very gently and only as much as possible. Adjust the position of your legs as required and push forward as much as possible. If you have any back pain or are recovering from an injury avoid the asana or do not bend too much.

Shvasa Tip

Pressing the back ankle on the floor rather than the back knee will be helpful. In this posture, do not let the knee cross the ankle. If the hands are down, do not raise the shoulders towards the ears. Practice with a teacher initially to ensure your alignment is correct. The wrong alignment can lead to muscle pain and injuries.