Ardha Chandrasana – Half moon pose अर्धचन्द्रासन

Half Moon-Ardha Chandrasana L4
Author: theholisticcare.com
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In Sanskrit ardha means “half,” and chandra means “moon,” thus, this is the “half moon” posture. This pose is also one the postures that are are sequenced in surya-namaskar (the Sun Salutation).

Position of Readiness

Stand in the tada-asana (Stand erect with your heels together and toes apart). keep the back straight and the arms pressed slightly against the sides with palms facing inward.

Steps

Raise arms over the head and fold the hands keeping palms together. Keep your head between the arms.

While inhaling slowly raise the arms straight up keeping the palms pressed lightly together.

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

Keep your knees straight while holding posture

Slowly return to the tada-asana.

Repeat the same 2-3 times.

Benefits

The ardha-chandra-asana is the basic stretching and balancing pose that mainly benefits the lower back, abdomen and chest. This asana makes the rib cage supple and flexible. It massages, loosens and strengthens the waist and brings balance in the body posture.

Also read Ardha Chandrasana – Half moon pose from surya-namaskara अर्धचन्द्रासन

Makarasana – Dolphin Yoga Pose

Makarasana- dolphin pose L1
Author: theholisticcare.com
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Position of Readiness:
Start by kneeling down.

Steps:
Lean forward placing the elbows on the floor at shoulder width apart, bind the hands together in front of you, resting on the forearms and knees.
Extend the legs behind you, pulling the pelvis towards the ceiling, so your body is on a V shape,  keep the feet hip width apart with the toes curled in.

Time:
Hold this position for about 30 seconds, breathing normally.

Benefits:
Dolphin Yoga Pose helps to build upper body strength required for the headstand.
Calms the brain and helps relieve stress and mild depression
Stretching the shoulders, hamstrings, calves, and arches
strengthening the arms and legs
It Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica

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