Moon
When people ask me what my favorite yoga pose is, I always answer, “It depends.” For my own unled practice, I return to Downward-Facing Dog every time. To build strength in the back-and balance out our forward-fold-heavy sequences, I love Locust. When I need instant stress relief, it’s always Child’s Pose. My favorite standing pose is Triangle.
But when it comes to balance, that weightless, flying feeling, and the ability to explore different entry points and variations, one pose keeps showing up: Half Moon.
So… I guess Half Moon wins.
Half Moon Pose (Ardha Chandrasana) is a standing balance that combines strength, stability, and openness. Rooting through one foot while the body expands in opposite directions, it builds focus and confidence while creating a light, spacious feeling - like you’re balancing effort and ease at the same time.
Half Moon Pose can be surprisingly challenging, even for experienced practitioners. Common challenges include:
Balance and focus: Standing on one leg while opening the body requires steady concentration and calm breathing.
Tight hips or hamstrings: Limited flexibility can make it hard to stack the hips or maintain length in the standing leg.
Core engagement: Without sufficient core support, the pose can feel unstable or collapse into the lower back.
Shoulder stability: Reaching the top arm skyward demands strength and openness in the shoulders and upper back.
Fear of falling: The openness and elevation of the pose can trigger hesitation, affecting confidence and ease.
These challenges are often what make Ardha Chandrasana such a powerful teacher, inviting patience, adaptability, and mindful alignment.
How to do Half Moon Pose
Start in Warrior 2 or Triangle with your right foot forward.
Bring your left hand to your hip and turn your head to look at the floor. This is very important. Left hand stays on hip, or left arm is glued to the left side of the body until your lower have is engaged in Half Moon Pose.
Bend your front leg (right) and shift your weight into your front foot.
Reach your front hand (right) a little forward and place it on the mat or a block directly beneath your front shoulder. Press down through your fingers to steady yourself.
Lift your back leg (left) until your thigh is parallel to the floor. Flex the foot or point the foot. Action here is to keep the lift leg active, reaching behind you. Ground into your standing foot.
Slowly open your top hip and your chest to face the left. Left shoulder blade tucks in slightly behind the heart at first to engage stability as you open up to the left At the same time, start to straighten your standing leg (but try not to lock the knee).
Find your breath at the base of the ribs in all directions (360 degree breath). This will help ground you.
Once you are steady, NOW reach your top hand to the ceiling.
Either keep your gaze on the floor or slowly bring it to your top hand. Keep a slight bend in your standing leg so you don’t hyperextend your knee.
Exit the pose the same way you came into it and return to Warrior 2.
Encouraged Modifications
Using modifications is not an indicator that you are doing it wrong or not doing it well. Modifications allow you to feel the pose differently for your body.
Half Moon Pose on a chair
To make the pose easier on your lower back, try it with your hand or forearm on the seat of a chair. Lift your leg up as high as you can without forcing. You can reach your top hand straight to the ceiling or keep it on your hip. Look down, straight ahead, or up.
Half Moon Pose with the knee down
To focus on strengthening more than balance, try the pose on the floor with one knee down and the bottom shin extending straight behind you like a kickstand.
Half Moon Pose with a block
Bring the floor to you by using a block at its highest setting for your grounded hand. This will allow your body to find stability as you start to open your hip and chest
Half Moon Pose with a chair and a block
Another way to use a chair is to allow it to support your lifted leg. Rest your lifted leg on the back of the chair, using a blanket for cushioning. Bring a bottom hand to a block directly beneath your shoulder.
Half Moon Pose against the wall with a block
I absolutely love this modification. I do it often in my own practice to feel complete opening, while safely supported!. Place your block near the wall, step back and set up in Triangle or Warrior 2. Your forward foot should be as close to the wall as possible. Approach Half Moon with the steps above. When opening up, if you are close enough to the wall, your back body will be touching the wall. With the block bring the floor to your grounded hand, and the wall supporting your back body, you can hang out here for a long time, playing with core engagement, neck rotation, lifted arm movement, etc.
Try not to go into Half Moon cold. In yoga classes you never see this pose in the beginning. It is often a peak pose, where you are building to it. Prepare by stretching the hamstrings. Also, practice poses that challenge your balance. Additionally, in other poses in which your hands are on the mat, such as Uttanasana (Standing Forward Bend), practice pressing down with your fingers into the mat, as this action will help with steadiness when you are balancing.