Begin in a standing position. Inhale deeply and stretch both arms outward, keeping them parallel to the floor.
Position your feet about one foot apart or aligned with your hips.
As you exhale, bend forward from the waist, placing your right hand on the floor while ensuring your trunk moves downward not forward or backward.
Raise your right leg upward until it forms a 90-degree angle with your left foot.
Extend your left arm upward so it aligns at a right angle with your right foot, creating a cross shape with your arms and raised leg. Maintain balance in this position.
Focus your gaze on a fixed point ahead to help stabilize your balance. Stretch your raised leg and both arms away from your body, holding the pose for several breaths.
When ready, exhale and gradually relax your spine and core muscles as you lower your right leg and straighten your trunk.
Gently bring your arms back down to your sides and take a deep exhale.
Repeat the pose on the opposite side, holding each side for 5–6 breaths.
Benefits of Chandrasana yoga postures
Improves arm and forearm strength.
It is beneficial for the core and waist balance.
Improves back posture (vertebral curve).
Decreases thigh and belly fat.
Indications
Stress and mental disturbance.
For arm and shoulder strengthening.
Contraindication
Lack of body-breath connections.
Hernia, stone, or chronic pain.
Arthritis, or any other physical conditions.
Spine injuries, abdominal surgeries.
Arm or shoulder injuries.
Who can do it?
Above 14 years of children to 50-60 years of elder.
Who should not do it?
Seniors above 60-70 or pregnant women.
Final pose picture
Best Books on Yoga
Yoga The Path to Holistic Health: The Definitive Step-by-Step Guide by B.K.S. Iyengar
The Complete Book of Vinyasa Yoga: The Authoritative Presentation-Based on 30 Years of Direct Study Under the Legendary Yoga Teacher Krishnamacha by Srivatsa Ramaswami
