The Half Moon Pose (Ardha Chandrasana) might look like a graceful balancing act, but don’t let its serene appearance deceive you—this pose is a powerhouse of strength and stability.
It’s all about finding that sweet spot between balance and extension, making it a favorite among yogis who crave a challenge.
Pose details
Asana | Ardha Chandrasana |
Type | Balancing |
Level | Intermediate |
How to do the Half Moon pose
Before attempting Half Moon Pose (Ardha Chandrasana), it’s beneficial to warm up with poses that engage and open the hips, hamstrings, and sides of the body, such as Triangle Pose, Extended Side Angle Pose, and Warrior II.
Once you’re ready, follow these steps:
- Begin in Triangle Pose. Stand with your feet wide apart, about one leg-length distance. Turn your right foot out 90 degrees and your left foot slightly in. Extend your arms parallel to the floor, palms facing down.
- Shift your weight onto your right foot. Bend your right knee slightly and place your right hand on the floor or a block about a foot in front of your right foot. Your right hand should be directly under your shoulder.
- Lift your left leg. Straighten your right leg as you lift your left leg parallel to the floor or higher. Flex your left foot and keep your left leg strong and active.
- Open your hips and chest. Rotate your torso to the left, stacking your left hip over your right hip. Extend your left arm straight up toward the ceiling, aligning it with your right arm.
- Find your balance. Gaze at your left hand if it feels comfortable, or keep your gaze forward or down for better balance. Engage your core and keep your body in one plane.
- Hold the pose. Stay in Half Moon Pose for five to ten breaths, maintaining steady and deep breathing.
- Release the pose. To come out, look down at your right hand, bend your right knee slightly, and gently lower your left leg back to the floor, returning to Triangle Pose.
- Repeat on the other side. Follow the same steps, this time starting with your left foot forward and your right leg lifted.
Modifications
If Half Moon Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:
- Use a block: Place a block under your bottom hand to bring the floor closer to you. This can help you maintain balance and proper alignment without straining your hamstrings or lower back.
- Practice against a wall: Stand with your back against a wall for extra support. This can help you find stability and alignment, making it easier to balance and open your chest.
- Bend your standing leg: Keep a slight bend in your standing leg to reduce the intensity of the stretch in your hamstrings and to help with balance. This can make the pose more accessible and comfortable.
- Focus on lifting in stages: First, find your balance on your standing leg and bottom hand. Then, slowly lift your top leg and arm. This staged approach allows you to build strength and stability gradually.
- Use a chair: Place a chair in front of you and rest your bottom hand on the seat. This can provide additional support and help you maintain balance while you work on opening your chest and hips.
Safety tips
- Warm up properly with poses like Triangle or Warrior II to prepare your body for the balance and stretch required.
- Avoid locking your standing knee. Keep a slight bend to protect your joint and maintain stability.
- Engage your core muscles. This will help you maintain balance and support your lower back.
- Keep your gaze steady. Focus on a fixed point to help with balance and prevent dizziness.
- Use a block if needed. Place it under your hand for added support and to maintain proper alignment.
- Breathe deeply throughout the pose, and exit slowly to avoid losing your balance or straining your muscles.
Similar yoga poses
Revolved Half Moon (Parivrtta Ardha Chandrasana)
This standing balance pose involves a twist, challenging your stability and flexibility while strengthening the legs and core.
Revolved Triangle Pose (Parivrtta Trikonasana)
Similar to Revolved Half Moon, this pose also incorporates a twist but is performed with both feet on the ground, making it slightly more stable while still providing a deep stretch to the hamstrings and spine.
Half Moon Pose (Ardha Chandrasana)
This pose is the non-twisting counterpart to Revolved Half Moon. It focuses on balance and strength, opening the chest and hips while engaging the core.
Revolved Chair Pose (Parivrtta Utkatasana)
Another twisting pose, this one is done from a squatting position. It strengthens the legs and core while improving spinal flexibility and balance.
Extended Side Angle Pose (Utthita Parsvakonasana)
While not a balance pose, this asana involves a deep side stretch and twist, opening the chest and shoulders while strengthening the legs and core.
