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Half Moon Pose

Ardha Chandrasana

This playful posture will challenge your balance while opening your hamstrings, groins, and chest.

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Step By Step

  1. From a standing position, step your feet about 3 feet apart. Turn your right foot out 90 degrees and keep your left foot pointing directly ahead. Extend and lift your arms out to your sides at shoulder height.
  2. Shift your weight into your right foot and place your right hand (or fingertips) to a block (about a foot in front of your right foot), or on the floor, as you simultaneously lift your left leg until it is parallel to the floor. Keep your lifted leg strong and your foot active with toes spread. Keep your standing leg active and engaged and avoid hyperextending.
  3. Reach your left arm straight up towards the ceiling (directly above your right arm). Keep your hips and shoulders stacked and open. If you are able, look up towards your left arm.
  4. Hold for 30 seconds to a minute. To release, bend your standing leg and bring your left foot back to the floor. Repeat on the other side.
Pose Name


  • Stretches hip, groin, hamstring, inner thigh, shoulder, and chest muscles
  • Lengthens spinal muscles
  • Strengthens ankle, leg, glute, and back muscles
  • Improves balance and focus
  • Energizes and warms the body


  • Low blood pressure
  • Hamstring injury


  • Place your lower hand on a block to help align open your hips and shoulders
  • You can practice this posture against a wall for a deeper hip opening and to help with balance
  • You can look down at your balancing hand instead of upwards if it feels better on your neck


This posture balances the Root Chakra (Muladhara) as well as the Sacral Chakra (Svadhisthana), and can help the practitioner feel more grounded, balanced, joyful, and connected.