Half Moon with Block

Ardha Chandrāsana (block)

Read what the gnome says

Half Moon with a block! Step forward, lift the back leg, and place a block under the hand. Stack the hips, open the chest, reach the top arm up. Flex the lifted foot. Breathe, then switch. Moon gnome, with support.

Works on Gluteus medius · Quadriceps · Hamstrings · Obliques

How to do it

1. From a lunge, step the front foot forward and place a block under the lower hand.
2. Press the standing foot down and lift the back leg level with the hip.
3. Reach the top arm up, open the chest and hold; switch sides.

Common mistakes

• Don’t lock the standing knee.
• Don’t lean the weight into the block.
• Don’t let the lifted foot drop below the hip.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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