Half Moon Pose (Ardha Chandrasana): Steps, Benefits & How To Do It

Ardha Chandrasana (Half Moon Pose) is a one-legged standing balance where you root through the standing leg and lower hand while the top leg and arm extend in opposite directions. It works to strengthen the standing thigh and ankle, engage the core, and open the chest and hips. A block under the lower hand makes it steadier and more accessible. Taught with safe-range cues, women-first, in Kolathur.

How to do it

How to do Half Moon Pose, step by step

1
Begin in Triangle
Start in Extended Triangle (Trikonasana) with the front foot forward, bring the top hand to the hip, and turn your gaze toward the floor.
• Hold
2
Bend and shift forward
Bend the front knee and shift your weight into the front foot. Reach the front hand a little forward and place it on the floor or a tall block, about a foot ahead of the little toe.
↓ Exhale
3
Lift the back leg
Press into the standing foot and lower hand as you straighten the standing leg and float the back leg up to about hip height, foot flexed and toes facing the side wall.
↑ Inhale
4
Open and hold
Stack the top hip over the lower hip, turn the torso open and reach the top hand to the ceiling. Keep a micro-bend in the standing knee, hold, then exit slowly back to Triangle and change sides.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Half Moon Pose is good for

✓Improves whole-body balance and focused, present attention
✓Strengthens the standing thigh, ankle and core stabilisers
✓Stretches the standing-leg hamstring and the glutes
✓Opens the groin, front hip and chest as the top leg lifts
✓Counteracts the effects of prolonged sitting and computer work

What it works

Muscles and chakrasbody and energy

Muscles worked

Standing-leg quadriceps
Gluteus medius and hip abductors
Ankle and foot stabilisers
Obliques and deep core
Standing-leg hamstrings
Hip flexors (lifted leg)

Brighter violet marks the muscles this pose works most.

Chakras activated

SacralSvadhisthana
HeartAnahata

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Keep a slight bend in the standing knee so you do not lock or hyperextend it
If balancing is hard or you feel dizzy, keep the gaze down or straight ahead rather than up
Use a block instead of side-bending to reach the floor; ease off with neck, low-back or balance concerns

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Triangle Tree Pose Warrior II

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Half Moon Pose: common questions

What is Ardha Chandrasana (Half Moon Pose) good for?

It improves balance and focus, strengthens the standing thigh, ankle and core, and stretches the standing-leg hamstring and glutes. The lifted side opens the groin, hip and chest. It is often used to counteract long hours of sitting.

How do I balance in Half Moon Pose?

Root firmly through the standing foot, press the lower hand into the floor or a block, and keep a slight bend in the standing knee. Steady your gaze on a fixed point, and if balance feels shaky, look down or straight ahead instead of up. A wall behind you can offer support.

Should I use a block in Ardha Chandrasana?

Yes, a block under the lower hand is widely recommended. Start with the block at its tallest height to keep the chest open and the spine long, then lower it only if your balance stays steady. Reaching to the floor by side-bending can strain the lower back.

How is Half Moon Pose different from Triangle Pose?

Triangle is a stable two-footed standing pose, while Half Moon lifts onto one leg with the other extended parallel to the floor. Half Moon is often entered from Triangle and asks for far more balance, core engagement and ankle strength.

Is Half Moon Pose suitable for beginners?

Beginners can practise it with support. A block or chair under the lower hand, a wall behind the back, or the knee-down kickstand variation all make it accessible. Build steadiness gradually and avoid forcing the top leg high. Seek guidance with neck, low-back or balance concerns.

Half Moon PoseArdha Chandrasana