Ardhachandrasana

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Technique of execution

• 1. Set the stops in parallel.
• 1. Along the outer edge of the right foot, draw an imaginary line and at a distance of 15-20 centimeters from the foot put the right palm (lean on the fingers: the little finger is closer to the foot - the thumb on the same line, farther from the foot).
• 1. Apply the left hand to the floor, raise the left leg, straighten it, unfold the foot up, and turn the basin to the left. Make a few breaths and exhalations.
• 1. Extend the left hand forward, covering the left ear with the shoulder, turn the palm to the floor.
• 1. Sight to send to the floor.

Tuning

• Foot: the foot is firmly pressed to the floor, the fingers are stretched out. The upper foot is turned upside down.

• Legs: the supporting leg is straightened at the knee and tensions the floor. The raised leg is located above the position of the parallel floor (as far as the opening of the pelvis permits).

• The pelvis is turned to the side.

• The chest is maximally turned to the side.

• Hands: the supporting arm is on the floor under the shoulder joint.

• The neck is stretched out.

• The head is turned to the floor.

Subtleties

To maintain balance, find three pivot points in the foot (two in front, one in the heel) and press them firmly against the floor.
Build the asana "from the center": push the floor with the supporting leg from the middle of the abdomen, from the same point, start stretching the body towards the outstretched arm and leg.

Correctly

Position the body in the same plane.

Wrong

Do not unfold the pelvis to the floor. Do not raise your hand up until you can properly unfold the chest and straighten the supporting leg.

Do not tear off the inside of the foot from the floor.

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How to deepen

In the most intense version of Ardhachandrasana, the upper arm extends forward and covers the neck with the shoulder. The palm is turned to the floor. In this position, the whole body should be stretched between the arm and leg, placing them on the same line.

Effect

Ardhachandrasana is the main therapeutic exercise for damage to popliteal ligaments and for prevention, as it strengthens muscles around the knee. It involves all the muscles of the legs, the lateral muscles of the body, the lower back and even the muscles of the abdominal press. Stretches ligaments in the groin and hamstrings. Improves coordination, relieves stress, improves digestion.

Indications

Arthritis of the shoulder joints, traumas of the ligamentous ligaments (at the stage of rehabilitation), osteochondrosis, gastrointestinal tract diseases, constipation.

Contraindications

Low blood pressure, headache, migraine, diarrhea, insomnia.

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