What are the Benefits of Ardha Chandrasana (Half Moon Pose)? Ardha Chandrasana step by step Guide

Jan 05, 2024

YogaBenefits, ArdhaChandrasana, YogaPoses, WellnessJourney, MindBodyBalance

Half Moon Pose (Ardha Chandrasana) Benefits, Steps, Tips and Precautions

Ardha Chandrasana Meaning

Ardha Chandrasana means Half Moon Pose in English. Ardha Chandrasana is a Sanskrit name where Ardha means half, Chandra means Moon and Asana means yoga pose thus the name “Half Moon Yoga Pose”.

Half Moon Pose is a yoga posture that resembles the shape of a half moon. The person is standing in a seated position with one foot extended forward with arms extended forward, and the one leg lifted off of the ground. The torso opens to the side, with one hand reaching towards the sky. The body is resting on the leg that is standing making a crescent-shaped shape by bringing the body. 

Likewise Surya Namaskar (Sun Salutation) yoga practitioners also practice Chandra Namaskar (Moon Salutation). Half Moon Pose or Ardha Chandrasana is a part of Moon Salutation Sequence (Chandra Namaskar).

It is usually performed following the Ashwa Sanchalanasana posture. It is a flow sequence of yoga poses which incorporates Ardha Chandrasana in order to align with the lunar energies. This pose assists in muscle strengthening, encouraging flexibility and balance, and improving the energy flow of the heart chakra.

It’s benefits are huge like It helps to strengthen the pelvis, thigh muscles as well as the calves and ankles. It improves body’s stability and flexibility.  Ardha Chandrasana is a beneficial asana that has effects on blood circulation, digestion and the nerve system. It also helps lessen stress and aggression in adolescents, and offer relief to pregnant women.

It is an ancient yoga posture that is still practiced in part due to its health benefits.

Shalabhasana (Locust Pose)

Shalabhasana (Locust Pose) - Beginner Level

About the Author

The article Half Moon Pose or Ardha Chandrasana is supervised and edited by professional yoga Instructor Dhruv Sharma, who is appointed as a yoga teacher in Haritha Yogshala, Rishikesh since 2019. In this article “Ardha Chandrasana”, he has shared his valuable knowledge, benefits, step by step process, key tips and safety precautions that you should follow to attain utmost of this amazing Yoga asana named Half moon pose or Ardha Chandrasana.

Highlights of Article:

Ardha Chandrasana, or Half Moon Pose is a yoga posture which has beneficial effects on digestive system, blood flow and the nervous system.
It is a part of moon salutation steps.  This asana has potential to grab lunar energies and moon’s calmness in ones body.
It may help reduce stress and aggression among adolescents and provide relief to pregnant women.
This is a “standing balance” type pose that requires body balance, flexibility and stability
 It is essential to practice Ardha Chandrasana in the direction of a certified yoga instructor to avoid injury.

Infographics of Ardha Chandrasana (Half Moon Pose)

Amazing Benefits of Half Moon Pose (Ardha Chandrasana)

Ardha Chandrasana also referred to by the name of Half Moon Pose, offers many health benefits and contributes to overall health. By incorporating this yoga pose in your daily practice you will increase your physical strength, flexibility and mental stability.

Here are the top benefits of Half Moon Pose (Ardha Chandrasana):

The Abdominal and the Spine Strengthening

The posture engages abdominal muscles, thereby strengthening your core while improving posture. By lengthening the spine, Ardha Chandrasana can ease discomfort resulting from poor posture and sitting.

The Toning Leg Muscles

Half Moon Yoga is a pose that targets muscles of the legs, such as the quadriceps, hamstrings and calves. The regular repetition of this posture can result in more toned and sculpted legs.

Improved Circulation and Digestion

The bending motion that is involved in Ardha Chandrasana helps to stimulate your digestive tract, which aids in the efficient digestion of food and removal of waste. In addition, the posture improves blood circulation, thus delivering vital nutrients to the body.

Improved Respiratory Function

Half Moon Pose promotes deep breathing which increases lung's capacity and improving the amount of oxygen consumed. This may improve the respiration and the overall health of your lungs.

Reduce Stress and Anxiety
The practice of Ardha Chandrasana can help you feel a sense of relaxation and peace. The attention on balance during the pose can help calm the mind and reduce anxiety and stress.

Promoting Confidence as well as Body Coordination

When you build strength as well as balance and flexibility through Ardha Chandrasana you will gain self-confidence in physical skills. This increases self-esteem and body coordination, allowing greater control and alignment of your actions.

Relief for Pregnant Women

Pregnant women can benefit from the pressure in their lower belly through practicing Ardha Chandrasana. This pose can help to strengthen the pelvic region and allows for gentle stretching of the lower back.

It is vital to keep in mind that although Ardha Chandrasana could offer these advantages, it is not meant to substitute medical treatment. Always seek advice from a medical professional prior to starting a new exercise regimen.

Health Benefits of Ardha Chandrasana Description
Strengthening the Abdominal and Spinal Cord The core muscles are strengthened and improves posture
Toning on the Leg Muscles The quadriceps are targeted and toned the hamstrings, quadriceps, and calves
Improved Circulation and Digestion Improves digestion and increases blood flow
Increased Respiratory Function Enhances lung capacity and improves overall health of the respiratory system
Reduction of Anxiety and Stress Helps relax and reduce stress and anxiety
Promotion of confidence and body coordination Increases confidence and increases coordination in the body.
Relief for Pregnant Women It helps relieve belly pressure, and gently stretch the lower back

Step-by-Step Guide to Ardha Chandrasana

To do Ardha Chandrasana Follow these steps:

  1. Start with Tadasana (Mountain Pose), standing tall, with your feet spaced hip-width apart.
  2. Your left arm should be raised with your palm towards the ceiling, while your right-hand palm is towards the ground, as shown in the picture.
  3. Transfer your weight onto your left foot, then extend your right leg over you, ensuring it remains straight. Involve your thigh muscles in order to keep your the stability.
  4. While the right foot extends, move towards the front and then lower it until you are nearly parallel to the floor. Keep your back straight, and your eyes forward for balance.
  5. The left knee should be bent slightly and then extend your right leg up to create an even line that runs from your right hand to your left heel. This posture resembles a half moon shape.
  6. Involve your core muscles to extend your legs on both the sides of your bodies. Feel the stretch on your leg that is raised and the torso opening.
  7. Time to hold: The duration of this posture is 5-10 deep breaths, and keep your equilibrium.
  8. To let go of Ardha Chandrasana slowly lower your leg, then return to your starting position.
  9. Then, practice the position in a different direction.

Yoga Teacher, Dhruv Sharma’s Tips:

  • Concentrate on keeping your breath in a steady manner throughout the pose.
  • Make use of a chair or a wall to provide support especially for those who are starting out.
  • Maintain your leg's strength and grounded for better balance.
  • Modify the pose using an object under your lower hand to increase stability.
  • Be aware of your body and only do what is right for you.

The Precautions of Ardha Chandrasana

When practicing half-moon pose it is vital that you are aware a few precautions like:

  • Beginner yoga practitioners should be cautious about extreme exertion when performing Half Moon pose, to avoid injuries and strain. 
  • The pose requires stability and balance which can be difficult for people who are older.
  • Women who are either menstruating or pregnant should not be doing Chandra Namaskar poses, which includes Half Moon Pose. It is recommended to speak with a physician or a certified yoga instructor to find the right adjustments and alternate poses for the menstrual cycle.
  • Patients who suffer from elevated blood pressure or cardiovascular diseases or strokes must be cautious about Half Moon Pose, to prevent aggravation of their conditions. 
  • Beginners should begin slowly then gradually increasing their number of repetitions, allowing the body to get used to the demands of the posture and avoid any abrupt tension. This gradual approach can aid in building strength and stability before taking on more advanced poses.
  • At least eight years old, children old are able to safely start practicing Half Moon Pose. 
  • It is important that they receive the right instructions from a qualified yoga teacher in order to ensure proper alignment and avoid any possible risk.
  • It is essential to follow the instructions of the doctor and yoga instructor when you practice Ardha Chandrasana. A certified professional can offer specific instructions and address any specific issues or concerns depending on your personal fitness and health levels.

Read Also: Benefits Of Bhadrasana Yoga (Butterfly Pose) & How To Do It? - A Step-by-Step Guide

Common Mistakes of Half Moon Pose

While practicing Half Moon Pose, it is essential to be aware and correct any common mistakes to keep the proper posture and to avoid injuries. Here are a few of the most frequently misaligned postures to look out for:

Inward-facing turning of the foot while standing: It is common to see the foot of the standing leg to move inwards and cause balance and stability to be affected. To fix this, focus on firmly pressing the four of the corners of your foot while keep the knee pointing forward towards the foot.

Hyper-extending the knee or locking it out: Certain practitioners are inclined to lock or hyperextend the knee of a sitting leg, which places an unnecessary stress onto the joint. To prevent this from happening, keep an incline of the knee and work the quadriceps in order to help stabilize the leg.

Outward-swinging hips while standing: It is common for the hip of a standing leg to extend outwards, which causes tension of the hip muscles. To re-align the leg to a more natural alignment, bend the knee a bit while pressing it toward the pinkie toe, then draw the outer edge of the hip and leg back.

Top leg moving behind the torso: Another misalignment that you should look out for is the top leg slipping behind the body. This could cause a disruption to the equilibrium and alignment of the posture. Make sure that the leg on top remains aligned with the top of the body.

Be conscious of these frequent misalignments and by making conscious adjustments, you can keep correct posture and enjoy gains from Half Moon Pose or Ardha Chandrasana.

Why It's Important to Correct Misalignments

Correcting misalignments within Half Moon Pose, is vital to avoid injury or strain and ensure that you're getting all the benefits from the pose. Correct alignment allows you to engage the muscles that are needed and strengthen the core. It also increases the stability and balance needed to perform this difficult posture. When you pay attention to these imbalances and making the required adjustments, you will have a safer and more efficient practicing of Half Moon Pose.

Modifications and Variations to Ardha Chandrasana

Ardha Chandrasana, also referred to also as Half Moon Pose, can be modified or practiced in different variations that are suited to the individual's needs and abilities. These variations and modifications can help you to improve your practice of Half Moon Pose.

By providing support along with stability balance, It is crucial to listen to your body, and adjust whenever necessary to ensure a secure and enjoyable practice. Here are some common variants of Half Moon Pose or Ardha Chandrasana:

Utilizing a Block to Support

A popular variant to Half Moon Pose is using a block underneath the bottom hand to provide more strength and stabilization. The placement of a block on floor alongside the standing foot lets you place your hands on it and still maintain your balance. This is particularly beneficial for beginners or people who may struggle to maintain equilibrium in the posture.

Practicing Against a Wall

Another beneficial modification is to try Half Moon Pose in front of a wall. This will provide more stabilization and assistance, which makes it easier to concentrate on various elements of the posture like posture and stability. When you place your hands against the wall during the posture, you are able to work the muscles of the core and maintain an upright posture.

Add Props and Equipment

Equipment and props can also be used to alter Half Moon Pose. For instance, a strap for yoga can help to extend your upper arms and increase the reach of the arm, making it an easier and more effective posture. In addition, the use of the use of a yoga block or bolster can offer support and aid in maintaining the proper posture of your upper body.

Half Moon Pose with Knees Down

If you want to perform this pose for the strength rather than balance then you should try half moon yoga pose with knees down.

Half Moon Pose on a Chair

Practicing half-moon pose on a chair is yet another variation in which the hands are seated on the chair rather than ground. This reduces the stress on your lower back.

Keep in mind that these variations do not have to be limited to the ones listed previously. People can play around with various variations based on their individual preferences and abilities. Always seek out a certified Yoga instructor, therapist or trainer to get advice and assistance.

Tips for Practicing Half Moon Pose or Ardha Chandrasana

Improve the practice of Half Moon Pose by involving the ability to focus, alignment and by a lot of patience. Here are some helpful tips to improve your experience in this yoga posture:

Warm-up: Prior to attempting Half Moon Pose, be sure you warm your body using gentle stretching and vigorous moves. This will help prepare your muscles and joints for the posture.
Be aware of alignment: Pay attention to your body's alignment throughout the posture. Engage your core maintain your spine's length and keep a solid base on your leg that is standing. This will allow you to find balance and stability in the posture.

Make use of props: If needed, make use of props like blocks or walls for assistance. Placing a brick under your lower hand can offer stability and help with balance. The use of a wall can assist you in maintaining the correct posture and alignment while you work on your technique.

Breathe in a mindful way: Focus on your breath while performing Ardha Chandrasana. Breathe slowly, deeply and let the breath flow effortlessly in the body and then out. This will help you remain at the center and stay in the posture.

Modify if necessary: Listen to your body and modify when needed. If you're not able in extending your upper leg or reach for the floor using your lower hand, it's fine. Respect your body's limitations, and slowly work toward greater poses.

Keep practicing regularly: Consistency is key in advancing any yoga posture. Schedule time to take part in Half moon pose and integrate it into your daily routine of yoga. Through regular practice you'll notice improvements and progress over time.

Get Guidance: If you're unfamiliar with half moon pose, or have any questions, it is suggested to seek advice from a certified yoga instructor. They can offer individualized instruction as well as adjustments and modifications to meet your specific needs.

Incorporating these suggestions in your practice, you will improve your alignment, balance and overall experience of Half Moon Pose.

Half Moon Pose in Pregnancy

Women who are pregnant can safely do Half Moon Pose with the guidance of a qualified yoga instructor. This modified posture can help reduce lower belly pressure as well as strengthen the ankles, spine and thighs, and increase balance.

When pregnant it is essential to adapt the pose to the individual's needs and requirements as well as comfort. A yoga instructor who is skilled in the field of prenatal modifications is vital to ensure a safe and successful practice.

The prenatal modifications to Half Moon Pose may include:

  • Utilizing props such as chairs or blocks to provide additional support and stability
  • Maintaining a more open stance to allow for the expanding belly
  • Pay attention to your human body, and staying clear of any pain tension
  • Resting and taking breaks whenever required
  • It is crucial to consider the wellbeing of both the mother as well as the infant. It is recommended to avoid any twists or compressions on the abdomen that may affect the baby's health.

"Pregnant women may take advantage of the altered form half moon pose as it can help to maintain the balance, strength, and flexibility. Make sure you are safe and have a comfortable experience throughout the pregnancy." 

Through practicing half moon pose in a modified form and under the guidance of a certified instructor, women who are pregnant can benefit from the physical and mental benefits of this pose as they nurture their baby.

Read Also: How to use a Singing Bowls for Healing from beginners to professional level


Half Moon Pose or Ardha Chandrasana, is a demanding and rewarding yoga pose that can have a significant impact on your mental and physical well-being. Through this posture people can build strength in their bodies, improve their agility, balance, reduce aggression and stress. But it is essential to practice half moon pose in a cautious manner by following the correct instructions and making any necessary adjustments.

For any further query contact info@harithayogshala.com.  If you are looking to start learning yoga for beginners or you are looking for 100 hours or 300-hour yoga teacher training course, please send us your inquiry. We have an expert team to help you.

If you're new to yoga and want to start practicing yoga in an organised way to learning the correct techniques for yoga asanas, our Yoga for Beginners course is the ideal choice for you.

Explore our 100-hour Yoga Teacher Training course, offered by one of the best training facilities in Rishikesh, perfect for those interested in deepening their practice and teaching skills.

Explore the world of healing and meditation through our exceptional Sound Healing course in Rishikesh.Designed for people who are passionate about learning and engaging with these activities that change lives

Frequently Asked Questions

Half Moon Yoga Pose s used to correct the spine posture, enhance flexibility, improve respiratory ability and strengthen the body.

To step by step guide for Hald Moon Pose are: Start in Tadasana (Mountain Pose). Step back your left foot approximately 3-4 feet. Your left foot should be rotated slightly towards the outside. Turn your right knee and bend it by bringing your right leg in line with the floor. Spread both arms overhead and reach towards the sky. Slowly shift your upper body towards the left, while keeping your arms straight. Transfer your weight onto the right leg, and then lift your left leg off the ground. Keep your left foot on the ground and keep your left leg straight. Keep the pose for a few breaths. Release slowly and return to Tadasana.

Half Moon Pose is believed to absorb the lunar energies as well as to attain a sense of calmness like a moon from within. The pose enhances mental awareness and increases ones focussing ability giving a quick push towards spiritual journey.

Half Moon Pose provides a variety of health benefits like It helps to strengthen the body,  gives balance, flexibility and increases blood circulation. Also it improves digestive power and respiratory health. It also helps in reducing anxiety, stress, and aggression.

Other names of Ardha Chandrasana are Half Moon Pose or Crescent moon pose.

Ardha Chandrasana which is also known by the name of Half Moon Pose, is an yoga posture that requires lifting the arms above and arching the back and then balancing on one leg. It is a part of the Chandra Namaskar sequence. It is believed to strengthen the body, improving flexibility and balance, as well as opening the heart chakra.

Patients suffering from back injuries or other medical conditions should stay away from Half Moon Pose. People who are elderly should not do too much physical exertion while in the practice. Women who are either menstruating or pregnant, as people with excessive blood pressure cardiovascular disease and hernias, strokes, or strokes are advised to avoid the pose. It is essential to practice with the help of a certified yoga instructor.

Common misalignments that occur in Ardha Chandrasana can be seen in the inward turn of the foot standing up and hyperextending or locking out one's knees of the leg that is standing and swinging the torso's hips outwards and the upper leg sliding behind the body. Focus and awareness on alignment can aid in maintaining good posture during the pose.

Ardha Chandrasana is a yoga that can be altered or practiced using variations. Some options are to place an object under the lower hand to provide help and support. The practice of a wall could be a good way to ensure stability throughout the process of learning. Other variations are possible according to individual preferences and capabilities.

Make sure you align your vehicle and correct any alignment issues. Involve the core muscles for stability. Regularly practice to build the strength and flexibility. Be aware of your body and adjust as needed

Haritha Courses and Retreats Programs

Yoga Teacher Training

Haritha offers 100, 200, 300 hours yoga teacher training in Rishikesh

Ayurveda Courses

Haritha short/long term ayurveda massage, therapy, diploma courses

Healing Meditation Courses

Know about Haritha healing and meditation courses and therapies

Ayurveda & Yoga Retreats

Haritha yoga, meditation, ayurveda and healing retreat programs