Ardha: Half
Chandra: Moon
Chapa: Bow
Asana:Pose
Parivrtta Ardha Chandra Chapasana at a Glance
This pose has other names like the Revolved sugarcane pose and the Revolved Half Moon Pose. It is called as Sugarcane pose, as the body twists and bends. This pose is a gentle backbend and is used in the hip-opening yoga sequences.
Benefits:
- It helps to stretch your shoulders, back, hamstrings, and hips.
- It helps to enhance your focus, balance, and coordination of body and mind.
- It helps to relieve the stress and tension in your body.
- It is beneficial to strengthen your legs and core muscles.
- It helps to stretch and strengthen your abdominal and your pelvic floor muscles.
Who can do it?
People who are already practicing yoga and have good balance, flexibility, and core strength can do this pose. Intermediate and advanced yoga practitioners can do this pose. Sports persons can do this pose to improve their flexibility and balance of body and mind. Dancers can do this pose.
Who should not do it?
Individuals with any abdominal issue should avoid this pose. People with any injuries to their shoulders, arms, legs, and back should avoid doing this pose. People with any recent surgery should avoid doing this pose. Pregnant women should also avoid this pose. Beginners should avoid it until their body is ready to take the twist, balance, and stretch at one time.
How to Do Parivrtta Ardha Chandra Chapasana?
Follow the Step-by-Step Procedure
It is an advanced-level yoga pose, which requires, balance and patience to get into the final pose. You should also prepare your body before you get into the Parivrtta Ardha Chandra Chapasana, to avoid any sprain or muscle catchup.
- As for most of the asanas, we start the standing posture with the Tadasana and we do the same here.
- Stand in the Mountain pose, straight and elongate your spine, and breathe in and out deeply to let the positive energy pass in and get out the negative energy.
- Inhale and come to the Utthita Trikonasana pose, where in your right leg toes are pointed on the right side (slightly keep your foot forward).
- Now keep your left hand on the left hip crease and bend your right knee at 90 degrees.
- Inhale in bring your right hand on the ground and place your right hand, a foot away, on the outside of the right foot.
- For your comfort, you can also place a yoga block to place your palms on.
- Straighten your knees with an exhale lift your right leg and place it parallel to the ground.
- Now slowly bend your right knee and hold the right ankle or the right foot with your left arm.
- Keeping your balance exhale and slowly turn and upper body to the left and open the front body.
- Now engage your core keep your balance on the left leg and right hand and avoid locking the right knee.
- Inhale and with an exhale turn your head to the left.
- Hold and maintain balance in this twist pose for a few breaths.
- Release the pose after a few breaths and come back the same way as you entered the pose.
- Now relax your body and do the same on the other side of the body to balance.
What are the Benefits of Parivrtta Ardha Chandra Chapasana?
- It helps to strengthen your back, shoulders, thighs, and arms.
- It helps to stretch and improve the flexibility of your arms, ankles, and wrists.
- It strengthens and massages your abdominal muscles.
- This pose, if practiced regularly can help improve your balance and coordination with patience.
- It improves the flexibility of your hips.
- It also helps to calm your mind by reducing stress, fatigue, and anxiety.
- It helps sense your inner strength and reduces self-doubt.
Health Conditions that Might Benefit from Parivrtta Ardha Chandra Chapasana
- As it massages your abdominal organs, it helps to keep your digestive system healthy.
- This can be helpful for the pain and cramps experienced during your menstrual cycle.
- This yoga practice helps people with mild arthritis, osteoporosis, and sciatica, with the guidance of your doctor.
- It helps to boost your energy and confidence and improves mindfulness.
- This can be helpful to improve your body posture.
Safety and Precautions
- People with any injury should avoid this pose.
- People with migraine, low blood pressure, or High BP should be careful while practicing this pose.
- Doing warmup and preparatory poses are very important.
- Do this pose on an empty stomach.
- Be aware of pain or discomfort.
Common Mistakes
- Avoiding warmup can lead to injury.
- Don’t over arch your back.
- Don’t strain your neck.
- Avoid locking your standing knee.
- Respect your body and allow it to progress slowly.
Tips for Parivrtta Ardha Chandra Chapasana
- Use props and modify the pose if needed.
- Do it under the guidance of a yoga teacher.
- Follow the alignment procedures.
- Engage your core and thigh muscles.
- Don’t do this pose after meals.
Physical Alignment Principles for Parivrtta Ardha Chandra Chapasana
- Balance on your right foot and distribute the weight evenly on all four corners.
- Shoulder blades open and open your chest.
- Your left fingertiptouched the ground on the floor pressed against the ground and grounded.
- Twist your torso and your head.
- Natural arch in your back.
- Keep your hips parallel.
- Left knee bent.
- Keep your hips squared.
- Right arms holding your left ankle or left foot.
- Leg muscles engaged.
- Tuck your navel to your spine and keep your core engaged.
- Micro bend in the standing leg.
Parivrtta Ardha Chandra Chapasana and Breath
This pose requires deep and controlled breathing. Breathe deeply as you bring your arm to the ground and keep breathing and engage your core muscles and as you prepare for the twist, breathe out and twist from the base of the spine to the upper body. Inhale and straighten your spine keep in check on the alignment, exhale deeply, and twist a bit deeper, keeping the balance and stability in check.
Be mindful of your breath and focus on the stability, and with every exhale try to let out the toxins, twist your torso a bit, and keep breathing. Don’t hold your breath, as this can shake your balance. Your breath here is the guide and helps to calm your mind.
Parivrtta Ardha Chandra Chapasana and Variations
- If difficult to place your hand on the ground, use yoga blocks.
- Use a wall or the support of the chair.
- Use yoga straps to reach your ankle or foot.
- Parivrtta ardha chandrasana.
- Ardha Chandra pose.
- Sugarcane pose.
- Half-moon pose with one knee on the ground.
The Bottom Line
The Parivrtta Ardha Chandra Chapasana Pose is a challenging balancing asana that can help you twist deeper and also help with a strong and stable foundation. There are many physical benefits and also improves your focus, self-awareness, and self-confidence. This also helps to improve your physical and mental alignments.
Although it has many benefits, you need to be aware of any health concerns and consult your doctor for further guidance. This being an intermediate-level pose do it under the guidance of the yoga teacher. This can help you to let go of the negativity energize your body, and mind, and calm the nervous system.
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