Posted on July 15, 2026 at 11:17 am
Yoga magazine archives The series is a curated collection of articles originally published in previous issues beginning in 1975. This article about Half Moon Pose (Ardha Chandrasana) first appeared in the May-June 1986 issue of Yoga magazine.
Balance pose (half-moon pose) is a continuation of Trikonasana (Triangle position) and an independent asana in the standing series. Ardha Chandrasana should be practiced by students who are already familiar with Trikonasana and have reached a basic level of balance and flexibility.
Asanas tend to have a calming, neutralizing or tonic effect. Keeping this in mind, one can choose poses according to his mood every day so that balance is achieved between body and mind.
When a person is very active, Ardha Chandrasana can be used, as it is one of the coolest or calmest standing poses.
The concept of balance is an important concept in yoga practice. Balance teaches the student balance and the difficult art of staying on the edge without falling. In Buddhism, an action is considered “right action” when it is balanced or in harmony with its effect. Health can also be understood as a state of balance, and asana can be viewed as a tool for re-establishing this balance by stimulating or calming, depending on the needs of the practitioner on a given day. like Part of a series of more active posesArdha Chandrasana can be practiced to bring the student back into harmony in a calmer state.
according to BKS IyengarArdha Chandrasana strengthens the legs and benefits the digestive system. Many students have found it useful for liver-related health problems. In addition to a sense of balance, Ardha Chandrasana requires flexibility in the hip joints, the adductors of the inner thighs, and the hamstrings of the back thigh.
Postural balance comes in part from special attention to the supporting foot, ankle and knee joints. A common mistake is to allow the supporting foot to move forward while rising into the pose.
Another common mistake is allowing the supporting ankle to collapse and keeping the supporting knee too flexed, which is the opposite of hyperextension or hyperextension of the knee. Any of these changes change the vertical relationship of the supporting leg, making balance more difficult.
If the supporting leg is held steady, with the foot pointed at 90 degrees, if the knee is held straight without being too straight, and the ankle is raised to maintain a natural arch, balance will be easier, and one will feel light and easy in the pose. Then you can focus on opening the pelvis away from the supporting leg; To turn the spine upward, thus opening the chest; And extend the arms in opposite directions to create the vertical dynamic that balances with the horizontal dynamic of the raised leg.
The posture should be light, the pressure on the supporting hand should not be too great, and balance should be largely maintained by the tremendous integrity of the raised leg. If one pays attention to the back stretch, it will feel as if the raised leg is carrying the entire body.
In other words, the emphasis in the pose should not be on the downward movement of the arm and torso, but on lightness, life and ease. When these qualities shine through in Ardha Chandrasana, or in any asana, the practitioner expresses with his body, breath and mind the dynamic stillness that is the art of yoga.
How to practice half moon pose
Start practicing Ardha Chandrasana by first practicing Trikonasana. Then, with an exhale, bend the front knee, placing the fingertips on the floor. Initially, the toes can be placed behind an imaginary line extending directly from the foot. As a person’s balance improves over time, one can place their fingers directly on the line.
Figure 2 shows this position with the additional assistance of a firmly folded blanket under the fingers. A student who suffers from tight hamstring muscles in the back of the thighs will find this extra support especially helpful. Inhale at this point, and as you exhale, come into the pose as shown in Figure 3. Notice the use of books here instead of a blanket.
When you climb, do not move the supporting foot. Make sure to keep the bent knee over the foot, and do not let the torso point toward the floor. Keeping the chest open as you rise not only promotes balance, but also helps keep the mind still by making unnecessary additional adjustments once you are in the pose.
Students who have a great deal of difficulty with balance can have their backs against a wall, or with more practice, only the back foot. Make sure the alignment of the supporting leg remains vertical.
Maintain this position for 20 to 30 seconds, then exhale by bending the supporting knee. Place the back foot back in the position shown in Figure 2, straighten the legs in Trikonasana, and then slowly rise up. The movements should be made during exhalation, and breathing should remain easy and free at all times. Repeat the position on the other side.
