Ardhachandrasana

Ardhachandrasana - The Half Moon Pose

The english transliteration of the word Ardhachandra - is Half Moon, thus this posture is also known as The Half Moon Pose.

How to Do Ardhachandrasana?

1. Stand straight, with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inwards.

2. Bring the hands together at the chest with palms lightly pressed against each other.

3. Inhale and raise the arms straight up keeping the palms pressed lightly together.

4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold.

5. Keep your knees straight while holding on to this posture for 15-20 seconds. This duration may be increased with time & practise.

6. Slowly return to the straight standing posture, at step-1.


Benefits of Ardhachandrasana

1. The ardha-chandra-asana is a stretching and balancing pose that benefits the lower back, abdomen and chest.

2. It is equally suitable for use in your stretching routine as well as formal asana practice.

3. This posture also forms part of one of the poses in The Sun Salutation or Surya Namaskar.

Gomukhasana

Gomukhasana – Cow Face Pose

The word “Gomukhasana” is derived from the Sanskrit language. GoMukh – Meaning Face of the Cow, thus in English this would mean a pose resembling “Face of the Cow”. Placing both feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana.

How to Do Gomukhasana?
a. Sit straight, stretching both legs together in front, hands by the side, palms resting on ground.

b. Fold the right leg at the knee and place it on the ground by the side of the left buttock.
c. Now bring the left leg from above the right leg, place it on the ground by the side of the right buttock.
d. The two soles will remain out towards left and right side.
e. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back.
f. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
g. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
h. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
i. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
g. After some time return to the original position. Next, practise it by changing the position of the legs i.e. by placing the right knee above the left knee.


Benefits of Gomukhasana
1. The practice of this Asana removes pain in hip and lower extremeties.
2. This asana helps in making the spine straight.
3. This, Asana is very useful in arthritis and piles.
4. This asana is very helpful for the lungs.

Paschimottanasana

Paschimottanasana - Seated Forward Bend

The basic meaning of this asana is as below:
Pashim - Meaning West
Uttana - Meaning Intense Stretch
Thus, Paschimottanasana, means intense stretch of the west

Though by just looking at the pictures, this may seem tobe an easy pose, it is infact a very difficult pose as the legs have to lie flat on the floor without bend & the trunk has to lie parallel to the legs with your head close to your heels.

People suffering from acute spinal problems, leg & knee problems, asthama must not attempt this asana without consulting your physician.


How to do Paschimottanasana?

1. Sit on the floor with your legs stretched straight in front of you.

2. Breathing out slowly bend forward, trying to touch your feet. Do not bend your knees.

3. If you feel a constriction while bending, straighten up slightly and then try and bend forward.

4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Just bend forward as far as you can go.

5. Hold on to this post for 10-20 seconds initially and gradually increase the period as you start getting a hold on this asana.

6. Exhale, while returning to normal position.


Benefits of Paschimottanasana

1. Helps to stretch back & spine.
2. Gives more strength & flexibility to spine, shoulders, legs & thigh muscles.
3. Stretches the shoulders & hamstrings.
4. This pose if very beneficial for liver, ovaries, uterus & kidneys.
5. Helps to relieve menstrual discomfort.
6. Improves digestion & constipation problems.
7. Helpful for diabetics.