Postura de la Media Luna
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
Una postura de equilibrio desafiante que abre las caderas y fortalece la pierna de apoyo.
Como hacer Postura de la Media Luna
- Desde el Triangulo, flexiona la rodilla delantera
- Transfiere el peso al pie delantero
- Eleva la pierna trasera paralela al suelo
- Coloca la mano inferior en el suelo o en un bloque
- Extiende el brazo superior hacia el techo, abriendo caderas y pecho
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