Half Moon

Ardha Chandrāsana

Read what the gnome says

Half Moon! From triangle, bend the front knee, reach forward, and lift the back leg to hip height. Floor hand under the shoulder, or on a block, no judgment. Stack the hips, open the chest, flex the lifted foot. Wobbly? Perfect, that means you are balancing. Breathe.

Works on Gluteus medius · Hamstrings · Quadriceps · Obliques

How to do it

1. From a standing lunge, step the front foot a little forward and rest the lower hand lightly on the floor.
2. Press the standing foot down, then lift the back leg until it is level with the hip.
3. Reach the top arm up, open the chest to the side and hold, then switch sides.

Common mistakes

• Don’t lock the standing knee.
• Don’t lean the weight into the lower hand.
• 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

In ready-made sequences

Standing Balance 6 min

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

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate