intermediate · Ardha Chandrasana
Half Moon
Ardha Chandrasana
Animated Half Moon
Scroll to move from a neutral stand into Half Moon. With reduced motion, the final shape stays still.
Alignment cues
- Stand on the front leg with a soft knee
- Place the bottom hand on the floor or a block under the shoulder
- Lift the back leg level with the hip and flex the foot
- Reach the top arm straight up with palm facing forward
- Turn the chest toward the side wall
Variants
- Top hand on hip. Keep one hand on the hip until the standing leg feels steady
- Block under bottom hand. Raise the floor to avoid rounding the spine
Half moon (ardha chandrasana)
Ardha chandrasana balances on one leg with the bottom hand planted, the top arm vertical, and the back leg lifted parallel to the floor.
Why it helps
Balance research mentioned on the NCCIH yoga page reflects studies of yoga in general, not isolated half-moon trials (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
From triangle or a low lunge, shift weight into the front foot and place the bottom hand on a block or the floor. Lift the back leg hip height with toes pointing sideways, and reach the top arm up. Stack the shoulders and hips toward the side wall while the standing leg micro-bends. Gaze can stay on the floor or turn to the top hand if the neck agrees.
A common mistake and how to scale it
A common mistake is collapsing the bottom shoulder and rotating the chest toward the floor. Scale by raising a block under the bottom hand and keeping the top hand on the hip until the spine stays neutral.
When to use caution
Set the back heel against a wall for support. NCCIH lists balance issues, knee or hip injuries, severe high blood pressure, and glaucoma among conditions to discuss with a clinician (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold four breaths, lower the back foot with control, and switch sides before cooling down with a forward fold.