Ardha Candrāsana
Half Moon Pose
Benefits
- ✓Strengthens the ankles, thighs, gluteal muscles, and spine
- ✓Stretches the groins, hamstrings, calves, and shoulders
- ✓Improves coordination and sense of balance
- ✓Relieves stress and develops confidence
- ✓Stimulates digestion and relieves menstrual cramps
Instructions
- 1.
Preparation — from Trikonasana
Enter Utthita Trikonasana to the right. Bend the right knee and place the right hand (or fingertips) on the floor (or a block) about 30 cm in front of and to the side of the right foot. Look down toward the floor.
- 2.
Entering the balance
On an exhale, straighten the right leg and simultaneously lift the left leg to horizontal, parallel to the floor. The weight is on the right foot and right hand (or block). The back leg is active — press the heel backward as if stepping on an invisible wall.
- 3.
Opening the body
Rotate the torso to the left, opening the chest toward the ceiling. Raise the left arm vertically. The left hip actively rotates outward. Feel how the entire body is in one plane — as if between two panes of glass. Do not allow the raised hip to fall forward.
- 4.
Gaze and holding
Turn the head and look upward toward the left hand. If balance is unstable, look forward or down. Breathe calmly and hold 15–30 seconds. Exit by bending the standing knee and slowly lowering the back leg back into Trikonasana. Repeat on the other side.
Modifications & Props
Props needed
For beginners — with a block
A block is essential for most practitioners in this pose. Place it at its tallest position under the lower hand. The block "raises the floor" and allows you to focus on opening the body rather than balance. B.K.S. Iyengar strongly recommends the block for this pose.
For intermediate — without block and with a belt
Remove the block and touch the floor with the fingertips. Attach a belt from the upper hand to the raised foot and pull to deepen the rotation and chest opening. The belt teaches the correct direction of movement of the raised leg.
With wall support
Practice with your back to the wall. The foot of the raised leg presses the wall, providing stability and tactile feedback for the leg height. The buttock and shoulder blade also touch the wall. This is the ideal way to learn the correct plane of the pose.
⚠Contraindications
- •Low blood pressure or dizziness — practice with wall support
- •Diarrhea or headache — avoid the pose or hold briefly
- •Knee injury — use a block and do not hyperextend the standing knee
Frequently Asked Questions
I keep falling. What am I doing wrong?
Most common reasons: (1) the block is too far or too close — it should be 30 cm in front and slightly to the side of the foot; (2) the standing leg is not fully straightened; (3) the gaze is upward before the body is stable. Start with the gaze forward and use a wall for support.
Is it mandatory to enter from Trikonasana?
No, but Trikonasana is the most natural entry because the body is already in the correct plane. You can also enter from Virabhadrasana II by straightening the front leg and lifting the back one. With experience, you will find the transition most comfortable for you.