Half Moon Yoga Pose

Ardha Chandrasana

Half Moon Yoga Pose

Half Moon Yoga Pose is a standing pose that targets the shoulders and is ideal for yogis and yoginis at an intermediate level.

manipura – the wisdom chakra
related poses



How To Do Half Moon Yoga Pose
  1. Start in Mountain Pose (Tadasana), standing straight up with your feet together and your arms loose at your sides. Bring your hands together in front of your chest and step your feet about 3 to 4 feet apart. Turn your left foot out about 90 degrees and your right foot slightly in.
  2. Inhale, lifting your arms so that they are parallel to the ground with your palms facing down. Keep the muscles in your legs active, pushing through the heels into the floor.
  3. Exhale and start to bend from your hip joint to the left over your left leg. Make sure your right heel is pressed firmly to the floor. As you bend, shift your torso to the right, keeping your hips square and forward.
  4. Place your left hand on the ground or on your left ankle or shin — whatever is comfortable and doesn’t alter the position of the rest of your body. Rest your right arm on your right hip.
  5. Inhale and bend your left knee — all of your weight should be on left foot. As you bend your knee, shift your left foot forward about 6-12 inches and shift your left hand forward about the same distance. Brace your left hand against the ground.
  6. Lift your right foot as high off the ground as you can while simultaneously straightening out your left leg. Your right leg should be parallel to the ground. If you’re confident you can stay balanced, reach your right hand up, stretching it towards the sky. Turn your head so that you are looking up at your hand.
  7. Hold for 30 seconds to a minute. To come out, push through your grounded hand to lift your torso. Lower the leg as you do this, bringing yourself back to the Mountain Pose. Repeat the steps with the other leg.
  • Breathe deeply through each step.
  • If you have a history of neck injuries, do not turn your head to look up at the end. Instead, stare straight ahead.
  • The majority of your weight should be on your leg, not your hand.

If you cannot reach the floor with your hand, try using a block. Start with the tallest block, and as your flexibility improves move to shorter blocks until you can reach the ground on your own.

Stretches & Strengthens

All Muscles: Hamstrings, calves, shoulders, chest, abs, groin, spine

Target Muscles: Hamstrings, calves, shoulders

Health Benefits of Half Moon Yoga Pose
  • Improves balance.
  • Can relieve backaches.
  • May improve digestion and help with constipation, gastritis and indigestion.
  • Energizes body and reduces fatigue.
  • May relieve symptoms of osteoporosis, sciatica and menstrual cramps.
  • May relieve stress and anxiety.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ardha Chandrasana

(are-dHAH chan-DRAHS-anna)

ardha: half, one part
candra: glittering, shining
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?