Ardha Chandrasana or Half Moon Pose

Benefits, Contraindications, Tips and How to Do

Half Moon Pose
English Name(s)
Ardha Chandrasana
Half Moon Pose
अर्धचन्द्रासन / Ardha Chandrāsana
are-dah chan-DRAH-suh-nuh
ardha: “half”
chandra: “moon”
āsana: “posture”


Ardha Chandrasana (are-dah chan-DRAH-Suh-nuh) removes stiffness in the lower back and tones the sacroiliac area. It develops the leg by strengthening the knees and the lateral muscles of the leg. It relieves pressure in the abdominal region. This pose also improves coordination and balance. This is a good standing pose for women who are menstruating and can be taken with the back against the wall.

When practicing Ardha Chandrasana (Half Moon Pose), you will be bringing in energies from both the sun and moon, when the Sun is more active and the Moon is more soothing. This challenging posture tests your balance as well as brings out any postural imbalances that may exist such as tight chests or hips caused by sitting too much throughout an entire day without exercising regularly first! Before doing these poses make sure to do some stretching exercises for those areas if needed because it’ll help rotate our torso better while expanding internally Treasury Chakra through extension off one’s own roots – aka sprouts/feet.

The cross-sectional observation done among three different populations showed that individuals practicing yoga regularly enjoyed many benefits such as low serum stress hormone concentrations along with Zung Self-rating Depression Scale, ZSDS ratings demonstrating greater stability.

Yoga is a great way to improve your mental and physical health. Yoga practitioners had lower levels of cortisol, higher Hamilton Anxiety Rating Scale, Ham-A scores which measure anxiety relief methods used in therapy programs; they also rated their periodontal condition as better than other groups studied thus far.

Muscle Focus

Half Moon Pose focuses on several muscles such as

  • Lower Back Muscles
  • Core
  • Hamstrings
  • Adductors
  • Abductors
  • Quadriceps

Ideal For Health Conditions

  • It aids tight external hip rotators.
  • Releases Adductors muscles.
  • Increases ROM (Range of Motion).
  • Makes our hip joint more healthy.

Benefits of Ardha Chandrasana or Half Moon Pose

Benefits of Half Moon Pose

1. Helps to Minimize Risk of Getting Injuries

This Pose is excellent for lowering the incidence of getting hurt while carrying out everyday activities like walking, jogging, etc. as it strengthens ankles and knees.

2. Brings Out Postural Imbalances

If you are unaware of any postural imbalances that exist in your body currently, this pose will surely bring them up! As we hold the Half Moon position, it elongates the spine and opens up our chest and hips which often get tight from sitting all day long at work. If you practice regularly, these areas will eventually become more flexible over time.

3. Stretches Hamstrings

When you stretch the hamstring muscles while doing Ardha Chandrasana or Half Moon Pose, it helps to improve overall flexibility in that region. This is beneficial for athletes as well as people who perform a lot of physical activity on a daily basis since it’s easy for them to get tight hamstrings from all their training sessions!

4. Improves Focus and Balance

This pose will help improve both your balance & concentration over time because of the strength that is gained in those areas. It also teaches coordination between hand-eye movements which makes it easier for people who have trouble doing tasks like writing or typing on computers without looking down at what they’re doing constantly. Ardha Chandrasana or Half Moon Pose is great when done correctly but if you are new, make sure not to overextend yourself by bending backward too far as this could lead to injury instead of improving flexibility with practice.

5. Strengthens Core Muscles

Most people who do Ardha Chandrasana or Half Moon Pose will experience an increase in strength throughout their core muscles. These include abs, back, and legs which can help improve posture as well as prevent injury caused by weak areas like those found around joints such as knees for example! This pose also helps stretch out tight hamstrings if one does not already have them from doing other activities like running regularly so it’s beneficial both ways – good strengthening exercise with stretching benefits too when done correctly.

6. Promotes Joint Health

The various postures involved in yoga help to improve joint health over time as it lubricates the joints and prevents stiffness from developing. If you are someone who suffers from regular joint pain, then practicing poses like these on a daily basis can definitely help alleviate that issue over time.

7. It Opens Up Hips and Chest

When we open up our hips and chest areas, it allows for better circulation throughout the entire body. This is especially beneficial for people who sit all day long at work as it helps to get rid of any tension or stiffness that may have built up from being in one position for too long.

8. The Great Pose for Sports Enthusiasts

Ardha Chandrasana or Half Moon Pose is an extremely beneficial asana for athletes and sports enthusiasts. Not only does it help to stretch out tight muscles, but the improved balance and focus that comes with regular practice can definitely give them an edge over their competition!

9. Tones the Sacroiliac Area

The Sacroiliac Area is the region located at the base of our spine and it often becomes stiff from sitting in one position for long periods of time. This pose helps to release that tension and also tones the muscles in that area, which is beneficial for overall health & wellbeing.

10. Good Standing Pose for Women

This pose is great for women who are menstruating as it can help relieve any pressure or discomfort that they may be feeling in that region. It’s also a good standing pose to do against a wall if you are new to yoga and need some extra support when trying to balance.

11. Prevents Back Pain

Ardha Chandrasana or Half Moon Pose is an excellent way to prevent back pain from developing as it helps to improve posture and strengthen the muscles in your spine.

12. Relieves Pressure in the Abdominal Region

This pose can help relieve any pressure or discomfort that you may be feeling around your stomach area, which is beneficial for overall health & wellbeing. It also tones up these areas over time so if you want a flatter tummy then this might just do the trick! Ardha Chandrasana (Half Moon Pose) is one of those poses that look easy but can be quite challenging when done correctly because there’s no support from anything else like a chair or table nearby – only yourself standing tall against gravity with nothing underneath except air! This makes balancing even more difficult than regular yoga postures where there are props involved.


Those who have a hamstring tear should approach this asana carefully. Elderly, frail, and pregnant practitioners should do this asana by leaning against a wall. For those with any neck injuries look forward or down.


  • Ardha Chandra Chapasana (Sugarcane Pose)
  • Parivritta Ardha Chandraasna (Revolved Half Moon Pose)
  • Ardh Chandrasana (Half Moon Pose) with Block (Props)

Preparatory Pose

  • Trikonasana (Triangle Pose)
  • Parsvakonasana (Extended Side Angle Pose)

Beginner’s Tips

  • If your hands are not reaching the floor easily, place blocks under your hands to help you get closer to the ground. When doing Half Moon Pose against a wall, make sure that your back is touching the wall and then slowly walk your feet away from the wall until you feel balanced. Hold for about 30 seconds and release.
  • For people who are unable to touch their toes, start off by practicing this pose with your knees bent instead of straightened out. As you progress, eventually try to extend your legs while keeping them slightly bent if needed. Remember: practice makes perfect!
  • A wall can be used if you find it difficult to balance while doing Ardha Chandrasana or Half Moon Pose, a wall can be used as support until you eventually build up enough strength and balance over time to do it without assistance. Start off by placing your hand against the wall and once you feel more stable, slowly begin to lift your other arm upwards until you are in the correct position. You will know when you are ready.

How to do Half Moon Pose

  • Start by assuming the Utthita Trikonasana (Extended Triangle Pose) with your left foot forward.
  • Bring your right hand to your hip and turn your head to look at the floor.
  • Bend your front leg and shift your weight into your front foot.
  • Reach your front hand 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 until your thigh is parallel to the floor.
  • Slowly turn your chest to face the right, twisting your torso and hips.
  • Reach your top hand to the ceiling. Keep your gaze on the floor if you can, but keep your knees easy if not!
  • Hold for five breaths before releasing and repeating on the other side.

Mental Benefits of Half-Moon Pose

  • Focuses the mind.
  • Creates a sense of balance and calm.
  • Beneficial for anxiety or stress.
  • Improved mental health and wellbeing.

The Bottom Line

Although Ardha Chandrasana may seem like a difficult pose at first glance, with regular practice it can be mastered quite easily! This asana has many benefits for the body such as improving balance and focus, stretching hamstrings, and helping to bring out any postural imbalances that may exist. It’s a great pose to do if you’re looking for something more challenging than your basic stretches.

Unlock the door to a fulfilling career in yoga instruction with our accredited yoga teacher training courses. Choose from our foundational 200-Hrs Yoga Teacher Training Course, advanced 300-Hrs Yoga Teacher Training Course, or the all-encompassing 500-Hrs Yoga Teacher Training Course – all certified by Yoga Alliance, USA. Immerse yourself in the world of yoga philosophy, anatomy, teaching methodologies, and more. Embrace this opportunity to become a certified yoga instructor and inspire others on their path to wellness. Enroll now and embark on a transformative journey.

1 sources
online yoga teacher training 2024
Meera Watts
Meera Watts is the owner and founder of Siddhi Yoga International. She is known worldwide for her thought leadership in the wellness industry and was recognized as a Top 20 International Yoga Blogger. Her writing on holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and other international magazines. She got the Top 100 Entrepreneur of Singapore award in 2022. Meera is a yoga teacher and therapist, though now she focuses primarily on leading Siddhi Yoga International, blogging and spending time with her family in Singapore.


This site uses Akismet to reduce spam. Learn how your comment data is processed.

Get in Touch

  • This field is for validation purposes and should be left unchanged.

Contact on WhatsApp