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Ardha Chandrasana Sequence

(Tummee Reference Yoga Sequence)

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Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans

Overview

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Ardha Chandrasana Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose Wall (Tadasana Wall)
    A. Begin, standing close to the wall, with your back against it. While standing close to the wall, place the back of the heels close to the wall, while the back of the head too rests against the wall.

    B. Standing here in Tadasana Wall or Mountain Pose Wall, keep the feet close to each other while you may or may not be able to rest the entire back against the wall.

    C. Standing here, close your eyes to focus on the breathing, and get comfortable with the wall against you as a support. If closing your eyes brings uneasiness, avoid it completely.

    D. Remain here for about 8 breaths or more.
  • Standing Pec Stretch At Wall
    A. The need to stretch the arms here is essential, as Ardha Chandrasana focuses on the strength of the arms.

    B. Once done with the posture Tadasana, release to stand about 3 feet from the wall, while having the left side parallel to the wall.

    C. Inhale and raise the left arm and place it on the wall, resting the palm behind the shoulder level, flexing the shoulder blades. Pressing the palms with an exhalation, let the stretch be felt more towards the wrists, forearm and upper arm.

    D. Ensure the arm is not higher than the shoulder level or even lower than the shoulder level. Here the pose Standing Pec Stretch At the wall, is good to open the shoulder and the wrists with the deep stretch while using the wall as a support.

    E. Remain here for about 4 breaths. Release to stand and turn towards the right side now, to repeat this pose with the right arm on the wall, feeling the deep stretch for about 4 breaths.

    F. Go careful with the stretch, as it is a good deep stretch. Make sure while releasing , there is no jerk and is done slowly and smoothly. While in the pose, keep your chest and the legs in alignment while you gaze forward in front.
  • Dancer Pose Preparation Wall (Natarajasana Preparation Wall)
    A. To go further with the stretches, release and come to stand at the same distance from the wall.

    B. Now placing the left hand, pressing the left palm on the wall, at shoulder level, take a few breaths. The body is facing sideways while the left side is parallel to the wall.

    C. Inhale and bend the right leg at the knee , backwards, while taking the right foot in your right hand, pressing all the toes with your hand.

    D. Exhale, stretch and extend the entire back, keeping the gaze in front and ensuring the chest and the shoulders are in alignment. Remain here for about 4 breaths in Dancer Pose Preparation Wall. Though this pose is closely related to Natarajasana, yet, the deep stretch at the knee, hips and the shoulders, is for the preparation of Half Moon Pose.

    E. Release and bring the leg down. Then turning towards the other side, while bringing the left side facing the wall, continue with the practice of this pose holding it for about 4 breaths.

    F. Release and if required repeat again. Release to stand in Tadasana against the wall for a few breaths.
  • Goddess Pose At Wall (Utkata Konasana At Wall)
    A. From Tadasana, bring the feet wide apart, even beyond the hip distance if comfortable.

    B. While placing the feet apart, place the back of the heels close to the wall, while the shoulders and the buttocks touch the wall. Inhale and raise the arms, keeping them at shoulder level, and as you exhale, bend the elbows and the knees to go into Utkata Konasana At Wall or in Goddess Pose at wall.

    C. Balance here keeping the shoulders, arms, back of head, buttocks, heels against the wall. Standing here in Goddess Pose against the wall is a good way to begin with the balance. Breathing slow and deep, remain here for about 8 breaths.

    D. You could start with 4 breaths first, release and go into the second round of 4 breaths, if doing it continuously for 8 breaths is a challenge.

    E. A good pose to build slow confidence with the balance along with the opening of the arms and the knees.

    F. Release to stand back in Tadasana.
  • Upward Forward Fold Wall (Ardha Uttanasana Wall)
    A. From Tadasana, release to come away from the wall. Facing the wall this time, standing about 3-4 feet take a few breaths.

    B. Inhale and bring the arms stretching them out to be placed on the wall in front of you, at shoulder level.

    C. Inhale again and push the wall with your palms and taking the hips outwards, bend flexing the torso at the hips to come parallel to the floor with your upper body.

    D. Stand here in Upward Forward Fold Wall or Ardha Uttanasana wall, making sure the stretch is felt deep at the hips and at the shoulders. Pushing the palms against the wall, while also pushing the hips away from the wall, the deep stretch at the hamstrings and the calves is to be felt.

    E. The practice of this pose, is a good way to open the lower body while the upper body gets its support from the wall.

    F. Remain here for about 8 breaths in all, or start with 4 rounds, release and go back again.
  • Pyramid Pose Wall (Parsvottanasana Wall)
    A. From Ardha Uttanasana, inhale and slowly look up and release the arms to come to stand in simple Tadasana away from the wall.

    B. Inhale and bring the left foot forward (you could touch the wall with the left toes, if required), but placing it 1 foot away is better. Ensuring the toes are pointed in front facing the wall, adjust the body and keep the torso extended, without bending the arms.

    C. Exhale and push the palms taking the back at an angle (in a comfortable position) while feeling the stretch at the shoulders and the hips. Stay here in Pyramid Pose or Parsvottanasana Wall with the left foot forward.

    D. Remain here for about 4 breaths or more, making sure the gaze is towards the wall. Flexing the neck here too much is not good, and can lead to extreme stretch at the shoulders and arms.

    E. Release, keeping the feet back together in Tadasana. Inhale and bring the right foot forward , placing the palms on the floor to go into Pyramid Pose against the wall and hold the pose for about 4 breaths.

    F. A great pose to bring emphasis on the shoulders and the hamstrings. Using the wall helps one understand the importance of alignment and the stretch.

    G. Release to stand in Tadasana, away from the wall.

    ALIGNMENT
    - The foot behind should always be placed at 45 degrees outwards
    - The arms should not bend and should be at shoulder level
    - The torso should not be parallel to the floor, it should be at an angle inclined inwards.
    - The back should be straight, taking the head in alignment with the shoulders.
    - The knees should ideally remain straight
  • Revolved Triangle Pose Variation Hand Wall (Parivrtta Trikonasana Variation Hand Wall)
    A. Standing in Tadasana, slowly turn towards the left side, while bringing the right side of the body facing the wall. Then inhale and bring the right foot sideways, about 1 foot away from the wall. While placing the right foot forward, keep it facing the wall at 90 degrees, toes pointed in front.

    B. Placing the right foot, will flex the right knee, so be carefull. While placing the right foot forward, exhale completely. Inhale and bring the left arm up and place the left palm on the wall pressing all the fingers and the edge of the palm.

    C. Exhale and flexing the hips and the shoulders, and adjusting the body position, turn the toros completely around extending the right arm behind you at shoulder level. Remember, the movement of the opposite arm, is a challenge and requires flexing the shoulders, hence best done slowly and carefully.

    D. Standing here in Parivrtta Trikonasana Variation or Revolved Triangle Pose Variation, take 4 breaths, feeling the stretch at the deep muscles of the shoulders and the chest. A great pose to work on the upper body for stronger arms.

    E. As this pose has a deep stretch and is also tricky, it can be avoided if not comfortable practicing it. Release and stand back , now facing the left side towards the wall.

    F. Inhale and repeat with the other side going into Revolved Triangle Pose, with the right arm on the wall while the left arm stretches behind you.

    ALIGNMENT
    - The foot close to the wall, should be at 90 degrees
    - The foot away from the wall should be placed 90 degrees, parallel to the wall.
    - The arm resting on the wall, should not bend and should be at shoulder level, while parallel to the floor.
    - The hips turn along with the shoulders and the chest.
    - The gaze is backwards
    - The other arm should ideally be at shoulder level and parallel to the floor, but this comes with practice and hence not to be overdone.
  • One Legged Volcano Pose At Wall (Eka Pada Urdhva Hastasana At Wall)
    A. Releasing from Parivrtta Trikonasana with variation hand on wall, come to stand in Tadasana about 4 feet away from the wall.

    B. Stand taking a few breaths. Inhale and slowly raise the left leg and place the left foot on the wall in front of you, placing it parallel to the floor, with toes pointing upwards.

    C. Exhale completely, adjusting the distance and making sure the hips are also facing the wall in front. Take a few breaths here.

    D. Inhale and raise the arms above your head stretching them to the maximum. Getting a good grip of the balance, and ensuring the body is placed on the balls of the right foot, stretch upwards.

    E. Standing here in One Legged Volcano Pose or Eka Pada Urdhva Hastasana, look forward in front of you and stay here for about 3 breaths.

    F. Make sure the right foot is firm on the floor and the left leg is stretched comfortably , while resting on the wall. Release bringing the arms down first and then the leg to stand back in Tadasana.

    G. Inhale to go into this pose with the right placed on the wall. Remain for about 3 breaths. Release to go for the second round if need be.

    H. This pose gives a good stretch to the knees, hamstrings and also builds confidence with the balance.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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