Ardha Chandrasana, or Half Moon Pose, is a dynamic standing balance that builds strength, stability, and expansion. With one hand grounded and the other reaching skyward, this posture opens the hips, lengthens the spine, and activates the core—requiring focus, presence, and breath awareness.

Named after the “half moon,” this pose symbolizes both grace and strength. Whether practiced independently or as part of a flow, Half Moon invites lightness and lift through the entire body.

Benefits of Half Moon Pose

• Improves Balance: Strengthens stabilizing muscles throughout the body
• Opens the Hips and Chest: Encourages external rotation and expansion
• Strengthens the Core and Legs: Demands strong engagement from the standing leg and core
• Builds Focus and Coordination: Enhances proprioception and mental clarity
• Supports Other Asanas: Builds strength and alignment for poses like Triangle, Warrior III, and Revolved Half Moon

How to Practice Half Moon Pose

1. Start in Extended Triangle Pose (Utthita Trikonasana) with your right foot forward.
2. Bend your right knee slightly and shift your weight into the right foot.
3. Place your right hand (or a block) about 12–18 inches in front of your foot, slightly to the right.
4. Lift your left leg up parallel to the ground or higher, with the foot flexed and leg strong.
5. Rotate your torso open to the left and extend your left arm toward the ceiling.
6. Keep your gaze at the floor, to the side, or up toward your top hand.
7. Breathe deeply for 3–5 breaths. To exit, gently lower your left leg and return to Triangle.

Contraindications

1. Balance Instability or Dizziness: Practice near a wall or skip altogether
2. Ankle or Knee Injuries: Use extra support or avoid weight-bearing
3. Hamstring Strain: Limit range or keep a bend in the standing leg
4. Spinal Sensitivities: Maintain length in the spine—avoid twisting excessively
5. Neck Issues: Keep gaze neutral instead of turning to the upper hand

Modifications & Variations of Half Moon Pose

Modifications:

• Use a Block: Place under the bottom hand to maintain spinal length and balance
• Wall Support: Practice with the back against a wall for orientation and support
• Bend the Standing Knee Slightly: To reduce pressure and increase stability
• Gaze Downward: Helps with balance if neck or equilibrium is challenged

Variations:

1. Revolved Half Moon (Parivrtta Ardha Chandrasana): Add a twist to the pose
2. Half Moon with a Bind: Reach the top arm behind to grab the back foot (advanced)
3. Supported Half Moon: Practice with one hand on a chair or a bolster
4. Half Moon Flow: Move between Triangle, Half Moon, and Warrior poses fluidly

When to Avoid or Modify Half Moon Pose

• Recent Ankle, Hip, or Hamstring Injury: Practice with modifications or avoid entirely
• Vertigo or Dizziness: Avoid balancing poses that require head movement
• Fatigue or Weak Core Engagement: Use wall support or build up gradually
• Pregnancy (Late Stage): Modify with wall or chair support and avoid deep twists

Why Practice Half Moon Pose?

Half Moon Pose embodies both strength and spaciousness. It requires grounded awareness through the standing leg and expansive energy through the torso and lifted limbs. Practicing Ardha Chandrasana sharpens focus, improves coordination, and helps cultivate grace under pressure. Whether you’re building your balance or refining your alignment, Half Moon offers a chance to find lightness in effort and clarity in stillness.