StandingBeginner
Half Moon Pose
Ardha Chandrasana
Half Moon Pose (Ardha Chandrasana) arcs the body into a lunar crescent—one leg rooting, the other lifting as the chest opens to the side.
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How to Perform
- 1
From Utthita Trikonasana, bend the front knee slightly and step the back foot in while reaching the front hand a foot forward on the floor or block.
- 2
Shift weight into the front foot and hand, lifting the back leg until it extends parallel to the floor.
- 3
Stack the top hip over the bottom hip and rotate the chest open, keeping bottom ribs lifted.
- 4
Extend the top arm toward the ceiling and, when steady, turn the gaze to the top thumb.
- 5
Hold for 3–5 breaths, maintaining long lines from crown to heel, then gently return to Trikonasana and repeat other side.
Benefits
- Strengthens standing leg, glutes, and ankles while enhancing balance.
- Opens hips, chest, and side body to improve spinal mobility.
- Boosts focus and coordination by integrating breath with asymmetrical expansion.
Alignment Cues
- Standing leg vertical with knee tracking forward.
- Lifted leg parallel to floor with toes pointing forward.
- Chest and hips open to side; shoulders stack.
- Gaze lifts only if balance and neck allow.
Common Mistakes
- • Top hip rolling forward
- • Weight dumping into bottom hand
- • Standing knee hyperextended
- • Lifted leg too high or low
Contraindications
- • Unmanaged dizziness or low blood pressure
- • Recent ankle or knee injury
- • Neck injury—keep gaze neutral
Recommended Props
BlockWall
Tags
Advanced StandingBalanceHipsIntermediateLegsStandingasana