How To Do Half Moon Pose (Ardha Chandrasana)

Half Moon Pose, also known as Ardha Chandrasana. This pose is a challenging yet rewarding way to stretch and strengthen your legs, hips, spine, and core while also improving your balance and focus.

Not only does Half Moon Pose offer physical benefits, but it can also help calm the mind and relieve stress.

You’ll be amazed at how this one yoga move, can benefit both your physical and mental health. It’s a balancing pose that requires focus and concentration to maintain the correct form. Making it an excellent way to improve your mind-body connection.

So if you’re ready to give it a try or improve your technique, keep reading for some tips on how to do the pose like a pro!


Step-by-step Instructions

Here are the steps to perform Half Moon Pose (Ardha Chandrasana):

  • Begin by standing at the top of your mat with your feet together and your arms at your sides in Mountain Pose (Tadasana).
  • Shift your weight onto your right foot and firmly ground it into the mat.
  • On an inhale, lift your left foot off the mat and begin to straighten your left leg behind you, extending it straight back.
  • As you continue to lift your left leg, simultaneously hinge forward at your hips, bringing your torso parallel to the floor.
  • Extend your left arm straight up towards the ceiling, reaching it overhead.
  • Find your balance and slowly start to rotate your torso to the left, opening your chest towards the left side of the room.
  • Engage your core and activate your standing leg by pressing firmly through your right foot. This will help you maintain stability and balance.
  • Keep your left leg active and strong, toes pointing towards the floor, and heel reaching back.
  • Adjust your gaze to a point on the floor, a few feet in front of you, to help maintain balance.
  • Hold the pose for 30-60 seconds, or as long as you feel comfortable and stable, breathing deeply.
  • To release the pose, gently lower your left leg down to the mat and return to a standing position.
  • Repeat the pose on the opposite side, shifting your weight onto your left foot and lifting your right leg.


  • Use a block or a prop under your bottom hand for support if needed, especially if your hand doesn’t reach the floor comfortably.
  • Engage your core muscles to help with balance and stability.
  • Keep your standing leg strong and rooted into the mat.
  • To prevent strain in your neck, maintain a neutral position or look downwards instead of up towards your raised hand.
  • Focus on maintaining an elongated spine and opening your chest towards the ceiling.
  • Regular practice can help improve balance, strengthen the legs and core, and increase overall flexibility.
  • Seek guidance from a qualified yoga instructor to ensure proper alignment and safety in this pose.

Yoga Ardha Chandrasana / Canva

Benefits of Ardha Chandrasana for Your Body and Mind

Here is a list of benefits:

  1. Balance and Stability: Half Moon Pose is a challenging balancing pose that improves overall balance and stability. It requires concentration and focus, training the mind-body connection.
  2. Strengthens Legs and Core: Holding and maintaining the pose strengthens the muscles in the legs, including the quadriceps, hamstrings, and calves. It also engages the core muscles, including the abdominals and obliques.
  3. Stretches and Opens Hips: Ardha Chandrasana provides a deep stretch to the hips, particularly the hip flexors, outer hips, and glutes. Regular practice can help increase hip flexibility and relieve tension in the area.
  4. Increases Spinal Flexibility: The pose involves a lateral flexion of the spine, which helps to improve its flexibility and mobility. It can alleviate stiffness and discomfort in the back.
  5. Tones and Lengthens Side Body: As you reach and elongate through the lifted arm and leg, Half Moon Pose stretches and tones the muscles along the side of the body, including the obliques and intercostal muscles.
  6. Improves Concentration and Mental Focus: Balancing poses like Ardha Chandrasana require concentration, helping to calm the mind and increase mental focus. It can be meditative and promote mindfulness.
  7. Enhances Coordination: Coordinating the movement of the limbs and maintaining proper alignment in Half Moon Pose improves overall coordination and body awareness.
  8. Increases Energy and Vitality: The dynamic nature of the pose and the activation of various muscle groups can stimulate energy flow throughout the body, leaving you feeling invigorated and revitalized.

It’s important to note that individual experiences may vary, and it’s always recommended to practice under the guidance of a qualified yoga instructor to ensure proper alignment and to adapt the pose to your unique needs and abilities.

Now that we’ve explored some of the amazing benefits. Let’s talk about preparing your body for this posture without any difficulty or discomfort.

Preparatory for Half Moon Pose

Preparing your body for the posture involves gentle stretches and movements. It helps to increase flexibility and stability in the hips, legs, and core.

Before practicing, it’s important to warm up with preparatory poses such as Triangle Pose (Trikonasana) and lunges. These poses help open up the hips, stretch the hamstrings, and prepare the body for balancing on one leg.

To come into the pose, start in Triangle Pose with your front foot facing forward and your back foot turned slightly inward. Place your hand on a block or on the ground next to your front foot.

Slowly lift up your back leg parallel to the floor while keeping both legs straight. Reach your top arm toward the ceiling while stacking your shoulders over each other. Engage your core muscles for stability and hold for several breaths before releasing back down to Triangle Pose.

Remember to switch sides and practice Ardha Chandrasana on both sides of the body.

As you work towards achieving the posture, remember that it’s okay to use a block or ask a yoga instructor for assistance if needed. It’s also important to incorporate counter poses. Such as Child’s Pose (Balasana) or Downward Facing Dog (Adho Mukha Svanasana) after practicing this pose to release any tension in the body.

With consistent practice and patience, you can gradually build strength and flexibility in preparation for more advanced variations of this pose.

If you’re new to this pose, it may be helpful to focus on building strength in each component of the posture before attempting it altogether.

Beginner Tips

If you’re just starting out with Half Moon, take it one step at a time. Focus on mastering the building blocks before taking the leap. After all, Rome wasn’t built in a day!

This challenging pose requires strength, balance, and flexibility. As a beginner, it’s important to start with preparatory poses that will help you build the foundation for Half Moon.

Some common mistakes include not finding stability in this pose. Or trying to go too deep into it too soon. Remember that this is an intermediate pose and it may take time to fully master it. Don’t be discouraged if you struggle at first – practicing yoga is about progress, not perfection.

To help make your practice more enjoyable and relatable, here are some beginner tips for Half-Moon Pose:

Use props such as blocks or a wall for supportHelps with balance and finding stability
Keep your gaze steady on one point ahead of youHelps with concentration
Engage your core musclesBuilds strength and helps with balance
Bend your bottom knee slightly if neededMakes the pose more accessible

By incorporating these tips into your practice, you can avoid feeling overwhelmed by this challenging pose. Remember to always listen to your body. Avoid any movements that cause pain or discomfort. With consistent practice and patience, you’ll be well on your way to mastering this posture. Next up: modifications and variations for Half Moon!

Halfmoon Pose Yoga / Canva
Halfmoon Pose Yoga

Modifications and Variations for Half Moon Pose

Get ready to mix things up with some modifications and variations, that will take your practice to the next level!

While it is already a challenging standing pose that strengthens your outer hip and core muscles. Adding modifications can help you achieve proper alignment and make it more accessible.

One modification is using a block or the floor. To support your hand when lifting your left foot off the ground. This helps you maintain balance while also allowing you to focus on engaging your core muscles.

Another variation is extending both arms overhead instead of just one. Which increases the challenge in balancing but also opens up your chest and shoulders.

Remember to always listen to your body and modify as needed for proper alignment and safety.

Maintaining balance and focus in Half Moon requires more than just physical strength. It also involves mental concentration and mindfulness.

To avoid falling out of the pose, try keeping your gaze steady on one point ahead of you. Engaging your core muscles for stability, and breathing deeply throughout the pose.

By incorporating these tips into your practice along with modifications that work best for you. You’ll be able to master the asana with ease!

Tips for Maintaining Balance and Focus in Half Moon Pose

Maintaining balance and focus, requires both physical strength and mental concentration.

As you stand on one leg with the other lifted behind you, it can be easy to lose your center of gravity and topple over. But by staying present in the moment and focusing on the sensations in your body, you can find steadiness and stability.

To maintain balance, start by rooting down through your standing knee and engaging your core muscles. Lift your back leg up towards the ceiling while keeping it straight and strong.

Then, slowly bring your left hand to the floor directly under your left shoulder. Placing your fingertips on the ground for support. As you do this, keep a steady gaze forward or upwards to help maintain focus.

Finally, open up through the chest by extending your right arm towards the sky. While straightening out your right leg as much as possible. With practice and patience, you’ll find that maintaining balance becomes easier over time.

Half-Moon Pose Yoga / Canva
Half-Moon Pose Yoga

Frequently Asked Questions

How can half moon pose help alleviate stress and anxiety?

This pose is great for calming the mind and releasing tension in the body. As you balance on one foot and reach your opposite arm towards the sky, you’ll feel a sense of openness and freedom.

The twist in the spine also helps to detoxify the body and aid digestion. Which can be helpful when stress causes digestive issues.

Overall, practicing half moon can help alleviate stress and anxiety. By bringing a sense of calmness to both the mind and body.

Is it safe to practice half moon pose during pregnancy?

At first, do research and consulting with your doctor, if this asana is OK for you to practice!

The posture not only helps improve balance and strengthen the legs. It also relieves stress and anxiety.

It’s important to modify the pose by using a block or wall. To support and avoiding any deep twists or bends.

As with any exercise during pregnancy, it’s crucial to listen to your body. Stop if you feel any discomfort or pain.

Can half moon pose help improve digestion and relieve constipation?

This energizing posture not only works to strengthen and stretch the entire body. It also stimulates the digestive system by massaging internal organs and promoting circulation in the abdominal area.

By improving digestion and relieving constipation. It can help you feel lighter, more grounded, and more free in your body.

So if you’re looking for a simple yet effective way to support your gut health, give this powerful pose a try!

How long should I hold half moon pose for maximum benefits?

Did you know that holding for just 30 seconds can improve your balance? Also strengthen your core, and stretch your hamstrings?

I recommend starting with a goal of holding the pose for 30-60 seconds on each side.

However, as you become more comfortable with the pose and build strength in your body, aim to hold it for up to 2 minutes per side. Trust me, the extra effort will pay off in terms of increased flexibility and a stronger mind-body connection.

What are some common mistakes to avoid while practicing half moon pose?

One mistake is not opening up the hips enough, causing imbalance and strain on the standing leg.

Another mistake is placing too much weight on the hand that’s resting on the ground. Instead of using it as a support system.

Finally, not engaging the core muscles can lead to a collapsed posture and lack of stability.

By being mindful of these potential missteps and focusing on proper alignment and engagement, you’ll be able to confidently flow into it with ease and grace.

Remember, every practice is different. So embrace where you are today in your journey towards freedom in both body and mind.


The Half Moon Yoga Pose, also known as Ardha Chandrasana, is a popular and challenging pose in yoga practice. It is a standing and balancing pose that offers numerous benefits for the mind and body.

By incorporating elements of the Triangle Pose, it helps strengthen and stretch various muscle groups while improving balance and focus.

Common mistakes in Half Moon Pose include collapsing the standing knee, rounding the back, or letting the lifted leg droop. To avoid these issues, focus on keeping your standing knee aligned with your ankle and your back leg as straight as possible.

Engage your core and maintain a straight line from the top of your head to your lifted foot.

If you struggle with balance, you can practice Half Moon Pose with your back against a wall or use a chair for support. These modifications will help you find stability as you work toward the full expression of the pose.

As with any yoga posture, it is essential to listen to your body. Do not force yourself into a position that causes pain or discomfort.

If you have any specific concerns or injuries, consult with a qualified yoga instructor or healthcare professional before attempting Half Moon Pose.

The benefits of practicing Ardha Chandrasana are numerous. It strengthens and tones the legs, hips, and core muscles, while improving balance, coordination, and focus. It also stretches the hamstrings, hips, and shoulders, promoting flexibility and releasing tension.

This intermediate pose can be incorporated into Hatha yoga classes as a dynamic and challenging standing pose.

To enhance your practice, consider including preparatory poses like Triangle Pose (Trikonasana) and Warrior II Pose (Virabhadrasana II). These poses will help prepare your body for the demands of Half Moon Pose and improve