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5. Ardha Chandrasana
Half Moon Pose
Ardha Chandrasana is one of those rare standing balance poses that simultaneously works on your thighs, legs, hips, and buttocks to improve the coordination of your entire body. The name has been derived from three Sanskrit words involving the moon, which assumes great significance in hatha yoga, along with the sun.
Procedure:
1. Go to mountain pose
2. Lift your arms to the shoulder height at your sides
3. Turn your arms to face the ceiling
4. Inhale and lift your arms above the head together
5. Interlace your fingers together and point your index fingers upward. Shoulders should be relaxed down and back your upper arms should be close to your ears
6. Inhale and press the soles of the feet in the floor as you extend up through the fingertips
7. Exhale and bend from the waist as you lean to the right
8 Press your hips gently to the left. Ensure you are pressing evenly through both feet
9. Point the crown of your head upward and look straight ahead
10. Remain in this pose from 15 to 30 seconds
11. Inhale when you make your torso upright
12. Perform the steps 6 to 11 for the other side. Release the pose by exhaling while bringing the arms down to the sides
Benefits:
1. Increases mobility of your hips.
2. Expands your shoulders and chest.
3. Enhances the mobility of your neck.
4. Elongates and stimulates your spinal muscles.
5. Strengthens the muscles of your calves and thighs.
6. Stretches and soothes your groin muscles and hamstrings.
7. Increases coordination of your feet and ankles.
8. Improves digestion/elimination system and relieves stress.
9. Helps in osteoporosis and other leg related problems.
Precautions:
Lower back or shoulder problems.
Position:
The standing hip flexes. 1.Both knees extend.
2.The raised hip externally rotates.
3.The shoulders abduct.
4.The cervical spine rotates the head to face upward or remains neutral.


Vipareetha Shalabhasana
Navasana
Purna Shalabhasana
Veerabhadrasana 3
Vatayanasana
Shavasana
Laghu Vajrasana
Trikonasana
Jathara Parivarthanasana
Pavanamukthasana
Urdhvamuka Paschimothanasana
Mandukasana
Tittibhasana
Ardha Chakrasana
Vrischikasana II
Siddhasana
Simhasana
Matsyasana
Natarajasana
Uttanasana

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