Half Moon Pose (Ardha Chandrasana)
- Pro
- Intermediate
- Yoga
- Mobility
Half Moon Pose balances your whole body on one straight leg and one planted hand, hips stacked and the top arm reaching toward the ceiling. Holding the position trains the glutes, quads, hamstrings and obliques through balance rather than movement. Yoga and mobility sessions use it as a warmup, cooldown or recovery flow, held for time on each side.
- Muscles
- Glutes, Quads, Obliques, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- From a standing position, hinge and plant one hand ahead of your foot.
- Lift your back leg to hip height.
- Stack your hips and reach your top arm to the ceiling.
- Balance and hold, then switch sides.
Form cues
- Fix your gaze on a point that is not moving.
- Press evenly through your whole standing foot.
- Engage your standing leg to steady the pose.
Common mistakes
- Hips twist open toward the ceiling. Stack your top hip directly over the bottom one.
- Standing knee locks out and wobbles. Keep a soft bend in the standing knee.
- Gaze drifts down, breaking your balance. Hold your gaze steady on one fixed spot.
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