Half Moon Pose

Ardha Chandrasana

AR-dah chahn-DRAHS-ah-nah

A challenging balance pose that opens the hips and chest while strengthening the standing leg and core. Half Moon requires you to balance on one leg with the torso rotated open, creating a full-body experience of strength, flexibility, and spatial awareness. It develops the confidence and stability that carry into more advanced balancing poses.

How to do Half Moon Pose

1. From Triangle Pose with the right foot forward, bend your right knee and shift your weight onto the right foot. Place your right hand or fingertips on the floor (or a block) about twelve inches ahead of your right foot.
2. On an inhale, straighten your right leg and lift your left leg until it is parallel to the floor. Flex the lifted foot and reach strongly through the heel, as if pressing it into a wall behind you.
3. Stack your left hip directly over your right hip and open your chest toward the ceiling. Extend your left arm straight up toward the sky, creating one vertical line from hand to hand.
4. Keep your standing leg strong with a micro-bend in the knee to avoid locking. Engage your core and the glute of the standing leg for stability.
5. Gaze up toward the top hand for the full expression, or keep the gaze neutral or downward if balance is challenging. Hold for five to eight breaths, then repeat on the other side.

Benefits of Half Moon Pose

• Strengthens the ankles, legs, and core
• Opens the hips, chest, and shoulders
• Improves balance, coordination, and proprioception
• Stretches the hamstrings, calves, and groin
• Builds mental focus and spatial awareness

Muscles Engaged

Modifications & Variations

• Place a block under the bottom hand to reduce the distance to the floor
• Practice with your back against a wall for support and alignment feedback
• Keep the top hand on your hip instead of reaching overhead for more stability

Cautions

• Avoid if you have a recent ankle or knee injury on the standing leg
• Use caution with low blood pressure; come out of the pose slowly
• Those with neck problems should keep the gaze neutral or downward