Posture de la Demi-Lune
Ardha Chandrasana
AR-dah chahn-DRAHS-ah-nah
Une posture d'equilibre exigeante qui ouvre les hanches et renforce la jambe d'appui.
Comment faire Posture de la Demi-Lune
- Depuis le Triangle, pliez le genou avant
- Transferez le poids sur votre pied avant
- Soulevez la jambe arriere parallele au sol
- Posez la main inferieure au sol ou sur un bloc
- Etendez le bras superieur vers le plafond, en ouvrant hanches et poitrine
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