Yoga · Intermediate
Half moon pose
Ardha Chandrasana
Half moon pose is a standing balance on one leg, with one hand on a block or the floor and the other leg lifted to about hip height. It strengthens the standing leg and opens the hips and chest. A block under your hand and an open chest keep the pose steady and spacious.
How to do Half moon pose
- 1Begin in triangle pose with your right leg forward and a block near your right foot.
- 2Bend your right knee and place your right hand on the block about a foot in front of your right foot, a little toward the little toe side.
- 3Rest your left hand on your hip and step your left foot in a few inches.
- 4Shift your weight into your right foot and slowly straighten your right leg as you lift your left leg to about hip height.
- 5Flex your left foot with the toes pointing in the same direction as your chest.
- 6Stack your left hip over your right hip and turn your chest open toward the side.
- 7Reach your left arm toward the ceiling if you feel steady, and hold for three to five breaths.
- 8Bend your standing knee, lower your back foot to the mat with control, and switch sides.
Common mistakes and how to fix them
The bottom hand strains to reach the floor and the torso collapses.
Place a block under your hand at a taller height and keep your bottom shoulder over your wrist.
The chest and top hip roll down toward the floor.
Bring your top hand to your hip and gently roll that hip and shoulder back until they stack over the lower side.
The standing knee locks.
Keep a micro bend in the standing knee and lift through the front of the thigh.
The lifted leg drifts forward of the hips.
Reach the lifted heel back slightly so your leg lines up with your torso.
Modifications
- Practice with your back near a wall so you can rest into it.
- Keep your top hand on your hip instead of reaching up.
- Look down at the floor to make balancing easier.
- Press the sole of your lifted foot into a wall behind you for support.
Benefits
- Strengthens the standing leg, ankle, and glutes.
- Opens the hips and chest.
- Builds balance and coordination.
- Engages the core and side body.
Breath
Keep the breath slow and even through the nose. Let each inhale lengthen you from your bottom hand to your top hand.
Take care
Take care with ankle, knee, hip, or neck injuries, and keep your gaze down if looking up throws off your balance. Get steady in triangle pose and tree pose first, and stop if you feel sharp pain.
Half moon pose questions
Do I need a block for half moon pose?
You do not need one, but most people find a block makes the pose steadier. It lets you keep your chest open without straining to reach the floor.
Where should I look in half moon pose?
Look down at the floor for the most stability. As your balance improves, you can look straight ahead or up toward your top hand.
Why do I keep falling out of half moon pose?
Often the bottom hand sits too close to the standing foot or holds too much weight. Place the hand about a foot ahead of your foot and press most of your weight into the standing leg.
