Half Moon (Ardha Chandrasana)

Intermediatebalance

Start in Triangle Pose. Bend the front knee slightly to prepare.

Balance on one leg and one hand while the body opens like a crescent. A radiant blend of strength, balance, and openness.

Key points

•Standing leg strong and straight
•Bottom hand on the floor or a block
•Top arm and lifted leg in one vertical plane
•Chest open, gaze toward the sky

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Ardha Chandrasana (Half Moon Pose) combines the open-hip alignment of Triangle Pose with the balance demands of a one-legged stand. From a foundation of Triangle, the practitioner shifts weight forward onto the front foot and lifts the back leg to hip height while placing the bottom hand on the floor or a block. The body then rotates open so the chest, hips, and top arm stack in one vertical plane — like opening a book. The bottom hand is for light balance only, not weight-bearing. A frequent mistake is collapsing the chest downward; instead, think of spiralling the top shoulder back and up. The gaze can look down for stability or up toward the top hand for a deeper challenge.

Fun Fact

Half Moon Pose takes its name because the body's curve is said to resemble the shape of a half moon (ardha = half, chandra = moon). In Ayurvedic tradition, moon energy represents calm, cooling, and receptive qualities — practitioners often use this pose to balance fiery, overactive tendencies.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Begin in Triangle Pose with the right leg forward.
2
Bend the right knee slightly and shift your weight forward onto the right foot.
3
Place your right fingertips on the floor or a block about 12 inches ahead of your right foot.
4
Lift your left leg up to hip height, flexing the foot and pressing through the heel.
5
Straighten the standing leg and begin rotating the chest open toward the ceiling.
6
Extend the left arm straight up, stacking it over the right arm. Open the hips.
7
Gaze upward toward the top hand or down at the floor for balance. Hold 5 breaths, then switch sides.

Benefits

Strengthens the standing leg, ankle, and hip stabilisers

Stretches the hamstrings, calves, and groin

Opens the chest, shoulders, and thoracic spine

Improves coordination and spatial awareness

Strengthens the core and obliques

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