Half Moon Pose (Ardha Chandrasana)

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Person practising Half Moon Pose (Ardha Chandrasana), balancing on one leg and one hand with the opposite leg extended behind and the upper arm reaching upwards.

Teacher: Anji Gopal

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Half Moon Pose (Ardha Chandrasana)

A graceful balancing pose that strengthens the legs, opens the hips and chest, and improves coordination.

Category: Standing / Balance

Difficulty: Intermediate

Sanskrit/Pronunciation: Ardha Chandrasana (AR-dah chan-DRAHS-uh-nuh)

Main Focus: Legs, Hips, Core, Glutes, Balance

Props: Yoga Mat, Yoga Brick, Wall

Half Moon Pose (Ardha Chandrasana) is a standing balance that combines strength, stability and openness through the hips and upper body. Practised by balancing on one leg and one hand while extending the opposite leg behind, the torso rotates open as the upper arm reaches upwards. The pose strengthens the legs, glutes and core while challenging balance and coordination. Props can provide additional support as you develop stability and confidence in the pose.

How to Practise

Begin in Warrior II with right foot forward
Shift your weight onto your right foot and lift the left leg parallel to the floor or higher
Place your right hand on the floor or a block about 30 cm in front and to the right of your right foot
Extend your left arm straight up towards the ceiling, opening the chest
Gaze can be forward or upward toward the raised hand
Keep hips stacked and core engaged for balance
Hold for 20–30 seconds, then gently lower and repeat on the other side

Benefits

Strengthens ankles, thighs, and core muscles
Opens hips, chest, and shoulders
Improves balance, concentration, and body awareness
Stretches the hamstrings and calves of the standing leg

Modifications

Use a block under the bottom hand for support
Keep the lifted foot lower if balance is challenging
Practice near a wall for stability
Slightly bend the standing knee if hamstrings are tight

Props to Support Half Moon Pose (Ardha Chandrasana)

Props can help make Half Moon Pose more accessible while supporting balance and alignment. Place a yoga brick beneath the lower hand to raise the floor, reducing the distance you need to reach and helping you maintain length through the spine. Practise near a wall to support the back body or raised foot, providing additional stability while you become familiar with the balance and alignment of the pose.