Half Moon Pose
Ardha Chandrasana
Half Moon Pose (Ardha Chandrasana, meaning "half moon" in Sanskrit) captures one of yoga's most striking shapes: balancing on one hand and one foot, the body radiates outward like the crescent of a half moon. It is a posture that requires leg strength, hip flexibility, and genuine mental focus in equal measure, as the body opens in multiple planes at once while maintaining a single-legged balance. The name reflects the idea of the pose as an arc of energy, expansive and luminous, held in perfect equilibrium. It belongs to the intermediate tier of standing postures and rewards patient, methodical preparation through simpler balance and hip-opening poses.
Benefits
- Strengthens the ankles, legs, glutes, and spine
- Stretches the groin, hamstrings, calves, chest, and shoulders
- Improves coordination and sense of balance
- Relieves stress and mild anxiety
- Improves digestion
Step-by-Step Instructions
- 1
Begin in Triangle Pose on the right side.
- 2
Bend the right knee and shift your weight forward onto the right foot.
- 3
Place your right hand or a block about 30cm in front of your right foot.
- 4
Lift the left leg until it is parallel to the floor or higher.
- 5
Stack your hips and open the chest, extending the left arm toward the ceiling.
- 6
Flex the raised foot and gaze up, forward, or down.
- 7
Hold for 3–5 breaths, then lower and switch sides.
Common Mistakes to Avoid
Placing the hand too close to the foot: reach further forward for stability
Collapsing the standing hip: press it actively toward the ceiling
Looking up before feeling stable: start with the gaze down
Modifications & Variations
Use a block under the lower hand to bring the floor closer
Rest the top foot against a wall for support
Safety Notes
⚠Headache
⚠Low blood pressure
⚠Neck injury: look forward instead of up
