Half Moon Pose

Half Moon Pose, or Ardha Chandrasana, is an intermediate exercise that strengthens the legs, hips and core. The pose requires both stability and flexibility and is great for improving balance and body awareness. Half Moon is often part of sun and moon salutations in yoga, and it activates the whole body while promoting focus and mental clarity.

How to do Half Moon Pose correctly

Follow these steps to get into Half Moon Pose:

  1. Start in Triangle Pose (Trikonasana) and place your lower hand on the floor or a yoga block in front of your foot.
  2. Lift your back leg so it's parallel to the floor, keeping it strong and active by extending through the heel.
  3. Open your hips toward the ceiling and keep the standing leg stable and engaged.
  4. Raise your upper arm to the sky, keeping a straight line from your foot to your head.
  5. Hold the position for 20-30 seconds, then switch sides.

Common Mistakes in Half Moon Pose

Avoid these mistakes to get the most out of the exercise:

  • Sunken hips: Be sure to keep the hips open to the ceiling and do not let the lifted leg sink down.
  • Too much weight on the hand: Use a yoga block to support balance and focus on keeping the core active.
  • Crooked back: Keep the spine long and the chest open to avoid collapsed shoulders.

Modifications and Variations

Adapt the Half Moon Pose to your level by trying these modifications:

  • Use a block: Place a yoga block under your hand for extra support if you have trouble reaching the floor.
  • Bend the standing knee: If your hamstrings are tight, bend the knee slightly to reduce the intensity.
  • Use a wall: Support your lifted leg against a wall for better balance and stability.

Video: Half Moon Pose for Beginners

Watch this video for a step-by-step tutorial on Half Moon Pose:

Video: Crescent with variations

A video showing how to add variations to Half Moon Pose:

Repetitions and breathing technique

Hold Half Moon Pose for 20-30 seconds on each side. Breathe deeply and slowly: inhale as you extend your arm toward the sky, and exhale as you maintain balance. Repeat 2-3 times to improve both strength and balance.

Back to blog