How to Do Half Moon Pose (Ardha Chandrasana): Step by Step Guide for Beginners

What Is Half Moon Pose (Ardha Chandrasana)?
Half Moon Pose, known as Ardha Chandrasana in Sanskrit, is a standing balancing pose that strengthens the legs, core and hips while opening the chest and shoulders. It improves stability, focus and body awareness. This pose encourages concentration and helps you reconnect with your breath as you balance on one leg.

When You Should Avoid This Pose
Avoid Half Moon Pose if you have an ankle injury, lower back pain or if you have recently had surgery. Use a block or chair if balancing on one leg feels unstable.

How to Do Half Moon Pose in 3 Easy Steps

1. Begin in Extended Triangle.
Start in Extended Triangle Pose, Utthita Trikonasana with your left foot forward. Place your right hand on your right hip and look toward the floor. Bend your left knee slightly and shift your weight into your left leg. Place your left hand on the floor a little in front of your left foot.

2. Lift your back leg.
Straighten your standing leg and lift your right leg until it is level with your hip. Flex your right foot and keep your chest open as you rotate gently outward.

3. Balance and extend.
Raise your right arm toward the ceiling. Keep your gaze on the floor or turn your head to look up. Hold for several breaths and then repeat on the other side.

Variation: Half Moon Pose with a Chair
Place your hand or forearm on a chair for extra support. This variation helps you maintain balance while lifting your back leg comfortably.

Common Questions About Half Moon Pose (People Also Ask)

Is Half Moon Pose good for beginners
Yes, especially when using a block or chair for stability.

What muscles does Ardha Chandrasana work
It strengthens the legs, glutes, core and improves hip mobility.

Why is Half Moon Pose challenging
It requires balance, leg strength and coordination at the same time.

Should my lifted leg be level with my hip
Aim for hip height but stop where it feels stable.

Preparatory Poses
• Extended Triangle Pose, Utthita Trikonasana
• Tree Pose, Vrksasana

Follow Up Poses
• Standing Forward Bend, Uttanasana
• Wide Legged Standing Forward Bend, Prasarita Padottanasana