Parivrtta Ardha Chandra Chapasana, also known as Revolved Half Moon Pose, strengthens the legs, quadriceps, hamstrings, calves, abdominal, and back muscles, while stretching the hip flexors, groin, and outer hips.
|Known as:||Parivrtta Ardha Chandra Chapasana, Revolved Half Moon Pose, Revolved Sugarcane Pose|
|Sanskrit name:||परिवृत्त अर्ध चन्द्र चापासन|
|IAST:||parivṛtta ardha candra cāpāsana|
|Pronunciation:||pah-ree-vrit-tah ard-ha chuhn-drah chuh-pah-suh-nah|
|Type:||Standing balance pose|
|Level:||Intermediate to advanced|
|Focus:||Legs, hips, torso, arms, core muscles, spine|
|Total time:||30 to 60 seconds|
|Drishti:||Towards the extended hand or fingertips|
|Chakra:||Manipura Chakra (Solar Plexus Chakra), Anahata Chakra (Heart Chakra), Svadhisthana Chakra (Sacral Chakra), Muladhara Chakra (Root Chakra)|
|Indications:||Legs, core, hips, groin, back, spine, flexibility, mobility, focus, concentration, energy flow, vitality, empowerment|
|Counterposes:||Uttanasana (Standing Forward Bend Pose), Balasana (Child’s Pose), Bharadvajasana (Bharadvaja’s Twist Pose), Adho Mukha Svanasana (Downward Facing Dog Pose), Savasana (Corpse Pose)|
|Preparatory poses:||Utthita Trikonasana (Extended Triangle Pose), Virabhadrasana II (Warrior II Pose), Ardha Chandrasana (Half Moon Pose), Utkatasana (Chair Pose), Vrikshasana (Tree Pose), Cat-Cow Pose (Bitilasana Marjaryasana)|
|Follow-up poses:||Vrksasana (Tree Pose), Anjaneyasana (Low Lunge Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose), Paschimottanasana (Seated Forward Bend Pose), Savasana (Corpse Pose)|
|Contraindications:||Knee or ankle injuries, neck injuries, migraines, severe leg or spinal injuries, hip or lower back pain, high blood pressure or low blood pressure, pregnancy|
The term “Parivrtta Ardha Chandra Chapasana” is a Sanskrit name, which can be broken into five words – Parivrtta + Ardha + Chandra + Chapa + Asana:
- “Parivrtta” = “revolved” or “twisted”
- “Ardha” = “half”
- “Chandra” = “moon”
- “Chapa” = “bow”
- “Asana” = “pose” or “posture”
Therefore, “Parivrtta Ardha Chandra Chapasana” can be understood as a revolved or twisted variation of the half moon pose, where the body takes the shape of a bow. It combines the elements of twisting, balancing, and arching to create a unique and dynamic posture in yoga.
Benefits of Parivrtta Ardha Chandra Chapasana (Revolved Half Moon Pose)
“Parivrtta Ardha Chandra Chapasana” offers a comprehensive practice that combines physical strength, flexibility, balance, and mental focus. It can help improve physical, mental and energetic benefits, providing a harmonious integration of body and mind.
- Strengthens the legs, quadriceps, hamstrings, calves, abdominal, and back muscles
- Helps tone the abdominal and back muscles
- Improves balance and stability
- Opens the hips, stretching the hip flexors, groin, and outer hips
- Improve spinal mobility
- Enhance the flexibility
- Relieves the tension in the back
Mental and Energetic Benefits:
- Promote the mental clarity
- Enhance the mind-body connection
- Reduce stress and anxiety
- Promote relaxation and calmness
- Energizes and invigorates the vitality, confidence, and personal power
- Grounding and centering the sense of stability and inner strength
Parivrtta Ardha Chandra Chapasana (Revolved Sugarcane Pose) Practice Guide
Parivrtta Ardha Chandra Chapasana is combines elements of balancing, twisting, and arching.
In this yoga asana, the practitioner starts in a standing position and then transitions into a balancing pose. The pose typically begins on the right side. The practitioner bends the right knee and places the left hand on the left hip. The right hand is extended towards the floor beyond the right foot or placed on a block for support if needed.
As the practitioner inhales, they straighten the right leg while lifting the left leg parallel to the floor. The torso is then rotated to the left, creating a twist in the upper body. The left hand reaches back to hold the right ankle, resembling the shape of an archer’s bow. The gaze can be directed to the left.
Revolved Sugarcane Pose strengthens the legs, core muscles, and improves balance. It stretches the hip flexors, opens the chest, and increases spinal mobility. The pose requires concentration, focus, and coordination to maintain balance and stability.
It is crucial to approach Revolved Half Moon Pose with caution, especially if you have any existing injuries, limitations, or medical conditions. It is advisable to practice under the guidance of a qualified yoga instructor to ensure proper alignment, modifications, and safety.
- Start by assuming the Utthita Trikonasana, also known as Extended Triangle Pose, on your right side.
- Place the left hand firmly on the left hip, and then gradually bend the right knee to an angle of 90 degrees.
- Take a deep breath in as you lay your right hand on the floor, approximately one foot beyond the right toe. If reaching the floor is challenging, you may use a wooden block and rest your palm on it.
- As you exhale, straighten your knees and elevate your right leg parallel to the floor.
- With caution, twist your upper body to the left side while maintaining your balance.
- Bend your right knee and grasp your right ankle with your left hand.
- Find equilibrium by balancing your body weight on your left leg and right hand, ensuring not to lock your left knee.
- Inhale deeply and turn your head to the left, directing your gaze accordingly.
- Hold this pose for three slow breaths, allowing yourself to settle into it.
- To transition out of this position, lower your right leg and return to the Utthita Trikonasana or Extended Triangle Pose.
- Repeat the same sequence on the opposite side, maintaining the pose for an equal duration.
The common mistakes that you may make when attempting “Parivrtta Ardha Chandra Chapasana.” Understanding these mistakes can help avoid potential injury and optimize the benefits of the pose.
It is advisable to practice under the guidance of a qualified yoga instructor/teacher who can provide proper alignment cues and modifications based on your needs. Paying attention to alignment, warming up adequately, and listening to the body’s limitations will help optimize the practice and reduce the risk of injury.
However, the common mistakes of Revolved Sugarcane Pose are explained below:
- Lack of Proper Alignment: One common mistake is not aligning the body correctly. This can lead to improper weight distribution, compromised stability, and potential strain on the joints. It is crucial to align the standing leg with the hip and keep the spine elongated to maintain proper balance and stability.
- Insufficient Warm-up: Skipping a proper warm-up can lead to stiffness and limited range of motion. It is essential to warm up the hips, spine, and leg muscles before attempting the pose to ensure readiness and prevent potential muscle strains.
- Overarching or Collapsing the Lower Back: It is common for practitioners to either overly arch or collapse the lower back during the pose. Overarching can strain the lower back, while collapsing can lead to poor posture and reduced engagement of the core muscles. It is important to maintain a neutral spine by engaging the core and lengthening the tailbone towards the heel.
- Gripping the Floor with the Toes: Gripping the floor excessively with the toes can cause tension and imbalance in the foot. Instead, focus on grounding through the standing foot evenly, spreading the toes wide for stability and balance.
- Straining the Neck: Turning the head too far or excessively twisting the neck can strain the muscles and compromise the alignment of the spine. Maintain a gentle rotation of the neck, aligning it with the rest of the spine, and avoid straining or overstretching the neck muscles.
- Holding the Breath: Holding the breath or shallow breathing can disrupt the flow of energy and limit the benefits of the pose. It is essential to maintain a steady and deep breath throughout the pose, allowing for relaxation and increased focus.
Modifications and Variations
Modifications and variations in “Parivrtta Ardha Chandra Chapasana” can be helpful to accommodate different levels of flexibility, strength, and individual needs.
They allow individuals to gradually build strength, flexibility, and balance, making the pose more accessible and safe. They also help individuals adapt the pose to their unique needs and limitations, ensuring a positive and beneficial experience.
However, the modifications and variations of “Revolved Sugarcane Pose,” choose modifications that suit your body and consult with a qualified yoga instructor/teacher for guidance and assistance in finding the most suitable variations for your practice.
- Using a Block: If reaching the floor with the hand is challenging, placing a block under the hand provides support and stability. The block can be set at different heights to accommodate the individual’s range of motion and help maintain proper alignment.
- Bent Leg Variation: For those with limited hamstring flexibility or balance concerns, keeping the lifted leg bent at the knee can make the pose more accessible. This modification reduces the demand on the hamstrings and allows for greater stability while still providing the twisting benefits.
- Using a Wall or Chair for Support: Practicing near a wall or using a chair for support can assist in maintaining balance and stability. The wall or chair can be lightly touched or leaned on to provide additional support and confidence while working on the pose.
- Half-Bind Variation: Instead of holding the ankle with the opposite hand, the extended arm can wrap around the back and hold onto the hip or thigh. This variation offers a gentler twist and makes it easier to maintain balance while still experiencing the benefits of the pose.
- Strap or Towel Assistance: If reaching the ankle or foot is challenging, using a strap or towel can be helpful. The strap can be looped around the foot and held with the opposite hand, allowing for a greater range of motion and support in the pose.
Precautions and Contraindications
Precautions and contraindications are crucial when you are practicing Parivrtta Ardha Chandra Chapasana, it ensures your safely and avoid exacerbating existing conditions. However, the precautions and contraindications of this yoga asana are explained below:
- Knee or Ankle Injuries: Individuals with knee or ankle injuries should approach the pose with caution. Twisting or balancing on an injured joint can worsen the condition or cause further damage. It is advisable to modify the pose by keeping the lifted leg bent or using a support like a chair or wall for stability. Consulting with a healthcare professional or experienced yoga instructor is recommended to ensure the pose can be safely practiced.
- Neck Injuries: Individuals with neck injuries should be cautious when twisting the neck in the pose. Excessive strain or rotation of the neck can aggravate the injury. It is important to maintain a gentle rotation of the neck, aligning it with the spine, and avoiding any discomfort or pain. Modifications such as reducing the degree of neck rotation or focusing on the lower body can be considered.
- Migraines: Those prone to migraines may find that the intense physical and energetic aspects of the pose can trigger or worsen symptoms. It is recommended to approach the pose with caution or avoid it altogether during a migraine episode. Gentle forward folds or seated poses that promote relaxation may be more suitable alternatives.
- Severe Leg or Spinal Injuries: Severe leg or spinal injuries require extra caution, and it is advisable to seek guidance from a healthcare professional before attempting the pose. The deep twisting and balancing actions of “Parivrtta Ardha Chandra Chapasana” may not be suitable for individuals with significant leg or spinal issues. It is important to prioritize safety and work with modified poses or alternative exercises that are appropriate for the specific condition.
- Hip or Lower Back Pain: Individuals with hip or lower back pain should approach the pose with caution and modify as needed. Twisting and balancing in the pose can strain the affected areas. It is advisable to focus on gentle hip-opening exercises and consult with a healthcare professional or yoga instructor for appropriate modifications.
- High Blood Pressure or Low Blood Pressure: Individuals with high blood pressure or low blood pressure should exercise caution when practicing “Parivrtta Ardha Chandra Chapasana.” The pose involves dynamic movements and can impact blood pressure levels. It is recommended to avoid straining or overexerting and to maintain steady, controlled breathing throughout the pose. It is advisable to consult with a healthcare professional before attempting the pose.
- Pregnancy: Pregnant individuals should avoid deep twists and intense balancing poses, including “Parivrtta Ardha Chandra Chapasana,” especially as the pregnancy progresses. Twisting actions may compress the abdomen and affect blood flow to the fetus. It is important to prioritize prenatal modifications and consult with a qualified prenatal yoga instructor for safe and suitable alternatives.