Half Moon Pose (Ardha Chandrasana) is an intermediate yoga balancing pose where you stand on one leg with your torso parallel to the floor, the opposite leg lifted parallel to the floor, and one arm reaching toward the ceiling. It builds balance, core strength, and lateral flexibility.
Muscle Group
Core, Glutes, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds single-leg balance and ankle stability
- Strengthens the standing-leg glute and core
- Improves lateral flexibility and hip mobility
- Opens the chest and shoulders
- Develops focus and body awareness
- Intermediate yoga balance pose
How to perform
- Start in Triangle Pose with right leg forward, left arm reaching up.
- Bend your right knee slightly. Slide your left hand up your left thigh.
- Place your right hand on the floor (or a block) about 12 inches in front of and outside your right foot.
- Shift your weight onto your right leg. Lift your left leg parallel to the floor.
- Straighten your right leg. Stack your left hip directly over your right hip.
- Reach your left arm toward the ceiling. Stack your left shoulder over your right.
- Gaze up at your top hand or straight ahead for balance.
- Hold for 5 to 8 breaths. To exit, bend the standing knee and release back into Triangle.
FRONT VIEW
BACK VIEW
Shoulder
Primary
Quadriceps
Primary