Ardha Chandrasana (Half Moon Pose): Step-by-Step Guide

Ardha Chandrasana, or Half Moon Pose, is a powerful yoga posture that enhances balance, flexibility, and core strength. Inspired by the half-moon, this asana improves body alignment, strengthens muscles, and promotes mental focus.

In this guide, we’ll explore the health benefits of Ardha Chandrasana and provide a step-by-step guide to performing it correctly.

What is Ardha Chandrasana?

In Sanskrit:

“Ardha” = Half
“Chandra” = Moon
“Asana” = Pose

Ardha Chandrasana stretches and strengthens the entire body, making it a perfect pose for those looking to improve stability and flexibility. It is often practiced in Hatha and Vinyasa yoga sequences.

Health Benefits of Ardha Chandrasana 🌿

1. Improves Balance & Stability ⚖️

This pose challenges your body’s balance and coordination, helping you develop greater control over movements.

2. Strengthens the Core & Lower Body 💪

Ardha Chandrasana engages the core muscles, thighs, glutes, and ankles, making it an excellent lower-body workout.

3. Enhances Flexibility & Spinal Health 🧘‍♀️

The stretch along the spine, shoulders, and hamstrings improves overall flexibility and posture.

4. Relieves Stress & Calms the Mind 🧘‍♂️

Practicing this pose with deep breathing helps reduce anxiety, stress, and mental fatigue.

5. Boosts Digestion & Metabolism 🔥

Twisting and balancing movements stimulate internal organs, improving digestion and metabolism.

6. Helps with Sciatica & Back Pain Relief

By strengthening the lower back and hips, this pose can alleviate mild back pain and sciatica symptoms.

How to Do Ardha Chandrasana (Half Moon Pose) ✅

Step-by-Step Guide

1️⃣ Start in Triangle Pose (Trikonasana)

Stand with feet wide apart.
Extend arms sideways and shift your weight onto your right leg.

2️⃣ Lift Your Back Leg

Place your right hand on the floor or a yoga block for support.
Slowly lift your left leg, keeping it straight and parallel to the ground.

3️⃣ Align Your Body

Keep your right foot grounded and engage your core.
Extend your left arm toward the ceiling, keeping your chest open.

4️⃣ Gaze & Hold

Keep your gaze forward or look up at your raised hand.
Hold for 20–30 seconds, breathing deeply.

5️⃣ Release & Repeat

Slowly lower your back leg and return to standing.
Repeat on the other side for balance.

Common Mistakes & How to Avoid Them ❌✅

🚫 Leaning too far forward → ✅ Keep your chest open and aligned.
🚫 Locking the standing knee → ✅ Maintain a slight bend to prevent strain.
🚫 Collapsing the torso → ✅ Engage the core and lift through the spine.

Modifications & Variations

✔ Beginner Modification: Use a yoga block under your lower hand for support.
✔ Advanced Variation: Extend your top arm forward or hold your raised foot for an extra challenge.

Who Should Avoid Ardha Chandrasana? ⚠️

🚫 If you have:

Severe hip, knee, or ankle injuries
High blood pressure or vertigo
Balance issues (practice near a wall for support)

FAQs About Ardha Chandrasana

Q1: How long should I hold Ardha Chandrasana?

A: Hold for 20–30 seconds on each side, gradually increasing duration with practice.

Q2: Can beginners do this pose?

A: Yes! Start with a wall or yoga block for support to build balance and strength.

Q3: What’s the best time to practice Ardha Chandrasana?

A: Ideally, morning or evening on an empty stomach for maximum benefits.

Final Thoughts

Ardha Chandrasana is an excellent full-body yoga pose that enhances balance, flexibility, and strength. Whether you’re a beginner or experienced yogi, practicing this pose regularly will help improve your posture, digestion, and overall wellness.

🌟 Will you try Ardha Chandrasana in your next yoga session? Let me know in the comments!