Half Moon Pose
Ardha Chandrasana
Half Moon Pose is a standing balance in which you rest one hand on the floor or a block, lift the opposite leg and open your chest to the side. People practise it to strengthen the legs, open the hips and improve balance.
- Hold
- 3-5 slow breaths on each side
- Breathing
- Breathe slowly through your nose and keep the breath smooth even if you wobble. Let each exhale help you to lengthen from the top of your head to your lifted heel.
In Half Moon Pose you balance on one leg with one hand on the floor, while the other leg lifts to hip height and the chest opens towards the side wall. Your body forms a gentle crescent, which is where the name comes from. It is often practised after Triangle Pose, because the legs and hips are already warm and the feet know the shape.
The pose suits you if you are comfortable in Triangle Pose and Warrior III and would like to challenge your balance a little more. Focus on lengthening through the lifted leg and the crown of your head rather than on the height of the top arm. A block under the bottom hand makes the pose far more accessible and lets the chest open without strain.
In this guide
How to do it, step by step
- Begin in Triangle Pose with your right foot forward, then bend your right knee slightly.
- Place a block or your fingertips on the floor about 30 cm in front of your right little toe.
- Shift your weight onto your right foot and slowly lift your left leg until it is parallel to the floor.
- Straighten your right leg without locking the knee, and press down through the standing foot.
- Flex your left foot and push through the heel, so that the lifted leg stays strong and active.
- Stack your left hip over your right hip and open your chest towards the side, keeping your spine long.
- Reach your left arm up towards the ceiling, with your gaze forward or up if your neck is comfortable.
- Hold for a few breaths, then bend the front knee, lower the leg and come back to Triangle Pose, before trying the other side.
Benefits
- May help to strengthen the legs, ankles and glutes.
- Can open the hips and gently stretch the hamstrings.
- Encourages balance, coordination and focus.
- Can ease tension in the chest and spine as you open to the side.
Common mistakes
- Putting the bottom hand too close to the foot: place it further ahead, or use a block, so you can stay long.
- Letting the top hip roll forward: stack the hips and draw the lifted thigh back.
- Locking the standing knee: keep it strong but not hyperextended.
- Dropping the lifted leg: flex the foot and press out through the heel to keep it active.
Make it easier
- Place your bottom hand on a block, set at a tall height.
- Practise with your back body against a wall, which helps with alignment.
- Keep your lifted toes on the floor and bring the leg up only a little.
Go further
- Take your bottom hand off the block and hover your fingertips above it.
- Bind your top hand to the lifted foot for a deeper opening, once the pose is steady.
Questions people ask
Why do I fall out of Half Moon Pose?
Usually the bottom hand is too close or the standing leg is not pressing down evenly. Move your hand further forward, use a block, and fix your gaze on one point. A little wobble is normal while you build balance.
Do I need a block for Half Moon Pose?
A block is not required, but it is very helpful. It brings the floor closer to you, so your spine stays long and your chest can open. Many experienced practitioners still use one.
Is Half Moon Pose good for beginners?
It is an intermediate balance, but you can learn it with a block and a wall. Practise Triangle Pose and Warrior III first, so that the standing leg and hips feel ready.
Be careful
Skip or modify the pose if you have a knee, ankle or lower back injury, low blood pressure, dizziness or problems with balance, and use a block or a wall. Take care in pregnancy and with a tight hamstring. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
