Halbmond
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
Eine anspruchsvolle Balance-Haltung, die die Hüften öffnet und das Standbein stärkt.
Anleitung fur Halbmond
- Beuge aus dem Dreieck das vordere Knie
- Verlagere das Gewicht auf den vorderen Fuß
- Hebe das hintere Bein parallel zum Boden
- Setze die untere Hand auf den Boden oder einen Block
- Strecke den oberen Arm zur Decke und öffne Hüften und Brust
Benefits
- Strengthens the ankles, legs, and core
- Opens the hips, chest, and shoulders
- Improves balance, coordination, and proprioception
- Stretches the hamstrings, calves, and groin
- Builds mental focus and spatial awareness
Muscles Engaged
Modifications
- Place a block under the bottom hand to reduce the distance to the floor
- Practice with your back against a wall for support and alignment feedback
- Keep the top hand on your hip instead of reaching overhead for more stability
Cautions
- Avoid if you have a recent ankle or knee injury on the standing leg
- Use caution with low blood pressure; come out of the pose slowly
- Those with neck problems should keep the gaze neutral or downward