Half Moon Pose

Half Moon Pose: Step-by-Step Instructions

Tone your legs in this balancing posture called the half moon pose (Ardha Chandrasana) that realigns your hips and sacral spine.

Aspect	Details
Sanskrit Name	Ardha Chandrasana
Pose Level	Level 1 (Beginner-Intermediate)
Hold Duration	30 seconds or longer per side
Primary Focus	Balance, hip alignment, leg strength
Key Prop	Yoga block (recommended for beginners)

Ardha Chandrasana

(Pronounced as "are-dah chan-DRAHS-anna")

Aspect	Details
Meaning	"Half Moon" in Sanskrit
Tradition	Hatha Yoga
Energy Channel	Lunar (cooling and calming)

Ardha Candra means "half moon" in Sanskrit. In the traditional Hatha Yoga system, practitioners identify many channels of energy in the body.

The two primary channels move solar and lunar energy through your body. This posture promotes healing by enhancing the lunar energy, which helps cool and calm the body.

How to do Half Moon Pose

Step	Key Action
Step 1	Begin in Triangle Pose, place right fingertips on the floor
Step 2	Lift back leg, balance on standing foot
Step 3	Place hand on hip, align raised leg with hip height
Step 4	Extend upper arm upward, open chest
Step 5	Hold 30 seconds, return to Triangle Pose, repeat on other side

Step One:

Get into Triangle Pose, or Utthita Trikonasana. As you bend down to your right side, focus intently on the feeling of pushing your left heel firmly into the floor and try to memorize the sensation.

Now bend your right front knee to place your right fingertips on the floor about one foot in front of your right foot. Orient your right hand so that your right thumb is in line with your right pinky toe.

Step Two:

Take a breath. When you exhale, straighten your left leg and lift it up as if you are performing Triangle Pose in the air, extending through your left heel.

Straighten your right leg and keep your right thigh muscles as active as possible, balancing all your weight on your right foot. Use your right hand on the floor to help maintain your balance, not to support some of your weight. Press your right big toe down hard to steady your weight on your right foot. Keep your right knee facing to the side so that it remains in line with the center of your right kneecap.

Do not lock your right leg straight, but do keep your right thigh muscles lifted up and away from the kneecap.

Step Three:

Put your left hand on your left hip and slightly turn your torso up and away from the floor. Use your left hand on your left hip to check that you do not let your left toes, left knee, or left thigh point down toward the floor.

Also check with your left hand that you have only raised your left leg up enough to keep it in line with your left hip.

Gaze down if it is difficult to balance. Once you feel steady, go ahead and look up in front of you, keeping your neck in a neutral position.

Step Four:

If you are comfortable here and want to go deeper into the pose, continue stretching your raised left leg through the left heel as you raise your left hand up in the air. Bring the left hand up until it points straight up right above your shoulder.

You should form a straight line between your lifted left hand above you and your right hand on the floor beneath you. Expand your chest as your hands spread away from each other in opposite directions.

Step Five:

Hold this posture for 30 seconds or longer up to your capacity. To come out, exhale as you gradually lower your left leg and return to Triangle Pose. Now repeat the posture on your left side and hold it for the same duration.

Beginner's Tip:

Half Moon Pose Information

Detail	Information
Sanskrit Name	Ardha Chandrasana
Pose Level	Level 1
Category	Standing Balance / Hip Opener
Common Props	Yoga block, wall

Sanskrit Name:

Ardha Chandrasana

Pose Level:

Level 1

Contraindications and Cautions:

• Stress-related or eyestrain-based migraines

• Irregular blood pressure

• Fatigue and diarrhea

• Difficulties sleeping

• Hypertension: Look straight ahead. Avoid looking up.

• Menstruation: Women can practice this posture after the days of their heaviest flow as long as they do not feel weak or dizzy.

• Pregnancy: You can practice this posture during the first trimester if you have the supervision of an experienced yoga teacher. Always consult your healthcare provider before practicing.

• For neck problems: Do not try to turn your head to look up. Keep your gaze straight ahead of you with both sides of your neck evenly extended.

Modifications and Props:

To practice the correct balance in this pose, you can use a wall in two ways. For beginners, stand with your back against the wall.

Do Triangle Pose while pressing your back and the back of your front leg against the wall. Then after you've placed your hand down on the floor to balance, lean back against the wall as you lift your back leg up straight.

Once you are comfortable with that variation, try it standing at one leg's distance from the wall. Perform Half Moon Pose so that when you raise your back leg, you can press your back heel against the wall to achieve the correct action in your hips. Keep your legs straight as you press the sole of your foot into the wall, letting the wall help you keep it lifted.

Deepen the Pose:

When you advance in this pose, you can press your entire palm into the floor instead of supporting yourself with your fingertips or a block. Raise your upper arm up perpendicular to the floor and pull your shoulder blades closer together as you open your chest.

Therapeutic Applications:

• Reduces lower backache

• Eases the pain of sciatica

• Relieves gastric problems

• Repositions a prolapsed uterus

Half Moon Pose Benefits

Benefit Category	Details
Strength	Builds strength in legs, ankles, and back
Flexibility	Stretches groins, hamstrings, and calves
Digestion	Enhances digestive function
Posture	Realigns shoulders and improves overall posture
Balance	Improves proprioception and single-leg stability

• Builds strength in your legs, ankles, and back

• Stretches out tension in your groins, hamstrings, and calves

• Enhances your digestion

• Realigns your shoulders and improves your posture

• Improves proprioception and single-leg stability

Half Moon Pose Variations

Variation	Description	Difficulty
No-Hand Balance	Bottom hand rests on standing thigh instead of floor	Intermediate
Sugarcane Pose (Ardha Chandra Chapasana)	Bend raised leg and reach back to hold the foot	Advanced
Revolved Half Moon	Twist torso toward standing leg with opposite hand on floor	Advanced

Once you have full confidence in this posture, you can practice it without placing your hand on the floor at all. Rest your bottom hand on your standing thigh instead and try to hold this position for 30 seconds.

For an additional challenge, try Sugarcane Pose (Ardha Chandra Chapasana): bend your raised leg at the knee and reach back with your top hand to hold your foot, creating a deep quad stretch and backbend. Another popular variation is Revolved Half Moon (Parivrtta Ardha Chandrasana), where you twist your torso toward your standing leg and place the opposite hand on the floor.

Partnering

Partner Role	Action
Leg Support	Stand behind and hold the raised leg in the air
Stability Assist	Place one hand against the practitioner's back if they wobble
Deeper Variation	Support as practitioner moves hand closer to standing heel

Ask a partner to help support you as you try a more challenging variation of the pose that opens your hips further, which makes the traditional Half Moon Pose much easier. As you come into the pose as normal, have your partner stand behind you and hold your back leg up in the air.

If you wobble on your standing foot at any time, they can also place one hand against your back to help steady you.

Now bend down lower as you gradually move your hand on the floor back closer and closer to the foot of your standing leg. As you move your hand back, you can bend your raised leg slightly to accommodate your twisting torso.

At the maximum, you can touch your fingers on the floor right next to the outside of your standing heel. Instead of raising up your other arm, let it come down to the floor in front of you naturally for support.