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The half moon yoga pose (Ardha Chandrasana) is a standing, balancing pose that’s particularly challenging. It’s an intermediate pose, so be sure you know your yoga fundamentals and are able to do Triangle Pose before you attempt Half Moon. In a flow sequence, you would go from Triangle to Half Moon to Downward Facing Dog.ardha = half candra = glittering, shining, having the brilliancy or hue of light (said of the gods); usually translated as “moon” Half Moon Pose: Step-by-Step Instructions.
Step 1. Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor.Half Moon Pose Step-By-Step Start from standing at the top of your mat. Bring your right foot all the way back so you’re at a Low Lunge with your left leg, hands framing the left foot.
Incorporate the following yoga asanas into your sequence for a shining and sturdy Half Moon Pose. Supta Padangusthasana 2 (Reclining Big Toe Pose 2) Supta Padangusthasana 2 represents a reclined version of Ardha Chandrasana. Lie on your back with your legs straight and feet flexed.
Half Moon Pose, or Ardha Chandrasana in Sanskrit, is a lovely balancing posture to practice. There are loads of variations for this posture and ways that we can make it a bit more accessible. When it comes to thinking about how to make a yoga pose accessible, it’s always nice to keep an attitude of exploration or a sense of experimentation.Use Pigeon pose on your belly, Forward Fold and Bridge, followed by a Reclined Twist to help unwind your Half Moon and stretch out your core, glutes, and hips. Keeping your Half Moon pose safe requires listening acutely to your body.
If our core and thigh muscles are not engaged, your back will not be safe.In a pose like Ardha Chandrasana (Half Moon Pose), the extension of your torso in one direction and the uplifted leg in the other draws a line that represents the flat edge of a half moon, while the energy in your extended arms and standing leg radiate out like beams in the night sky.When I first started practicing yoga, ardha chandrasana (half moon) was the most challenging pose for me.Sure, half moon looked simple enough, and thanks to years of ballet, I was quite accustomed to balancing on one leg, so my struggle to find stability in this pose came as a shock (and a bit of a blow to my ego).I chalked my lack of balance up to the fact that, in ballet, my standing-leg.How to Perform Half Moon Pose (Ardha Chandrasana) Stand tall in mountain pose — chest up, big toes touching, heels slightly apart — near the top of your mat.
Step your left foot to the back of the mat, and ground your heel with a slight internal rotation, so the that arch of your left foot is in line with your front heel.Step by Step Instructions & Steps to Perform Ardha Chandrasana are: Begin this yoga posture by standing straight in the Tadasana or the mountain pose. Place your feet apart from each other while keeping them in a parallel position to the outer edges.
Then, place the left foot on the floor, lifting the right hand off the floor and stand straight. This is the procedure of Half Moon Pose from the right side. Repeat the same with the left side. When you have completed the procedure from both sides, simply come to stand at ease, or lay down and relax.Half Moon Pose (Ardha Chandrasana) provides the foundation for this pose, so it is important to learn its correct alignment.
Thoroughly review the iSport’s guide, How to Do Half Moon Pose in Yoga, before practicing this variation. Build the pose from the ground up.How To Do Half Moon Pose (Ardha Chandrasana) Start with the Trikonasana on your right.
Place your left hand on the left hip. Then, as you inhale, bend your right knee, and move the same foot about 12 inches forward.Yoga Sequences.
In Sanskrit, ‘Ardha’ = ‘Half’, ‘Chandra’ = ‘Moon’ or ‘Luminous’. This graceful standing balancing pose mirrors the image of the half moon and hence the name Half Moon Pose (Ardha Chandrasana). Just as the half moon reveals a perfect balance between the moon and the sun, this pose balances the body with the lateral extension of the leg and the torso.Perform Half-Moon Pose so that when you raise your back leg, you can press your back heel against the wall to get the correct action in your hips.
Keep your legs straight as you press the sole of your foot into the wall, letting the wall help you keep it lifted.
List of related literature:
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| from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom |
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| from Secrets of Meditation |
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| from Art and Science of Raja Yoga: Fourteen Steps to Higher Awareness, Based on the Teachings of Paramhansa Yogananda |
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| from Yoga For Dummies |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from a prone position, with your chin or forehead resting on the ground— or from Chaturanga Dandasana (Four-Limbs Staff Pose)—stretch your legs away from your hips and chest. | |
| from Instructing Hatha Yoga: A Guide for Teachers and Students |
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| from Original Yoga: Rediscovering Traditional Practices of Hatha Yoga |
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| from Ask for More: 10 Questions to Negotiate Anything |
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| from Journey Into Power: How to Sculpt Your Ideal Body, Free Your True Self, and Transform Your Life with Yoga |
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| from Llewellyn’s Complete Book of Chakras: Your Definitive Source of Energy Center Knowledge for Health, Happiness, and Spiritual Evolution |
53 comments
I just full out love you Adrienne, you bring light to my life and a better yoga practice. Deep gratitude.
I think the best about you is been so natural. Like having yoga with a friend��
I’ve always struggled with (and dreaded) half moon but mastering it will be my focus for next week! Thanks Adriene for these videos, the foundation of yoga series is so helpful when learning new poses ��❤️
I love your videos. Could you please do a dancers pose for beginners video?
What I find so amazing is learning to let go of fear and trust. I am sure that I have always believed that I have done that in my life, but I am discovering now that that is not the case. I have recently however through having completed the 21-day Yoga Challenge on One Commune and being exposed to other wonderful yogis as yourself Adriene that foundation is key and above all not being afraid to do the poses and trust that your body can do it, especially when being shown the correct way. Through that challenge and now with your foundation videos and particularly with this pose, it felt great to have my body hinge forward, turn, and enjoy the stretch, knowing that with the correct hand, head, and foot placement and the mind of trusting that my body can do the pose, wow, it for me, is life-changing. I woke up today ready to face the world and feeling particularly determined to not allow fear to poison my mind, and it surely helps one towards endeavors in life, even yoga poses, believe that. I thank God and again thank you. This was a marvelous stretch, each side. Jai Namaste��������
The progress I’ve made since practicing this video a few years back.. Wow! And I’ll keep returning to it <3
This feels so great! warmed up with the hero pose and goddess pose, wonderful to learn these poses in detail and at a slower pace, taking the time to sink in and stretch well. Your videos really help me prepare for long sessions of homework and getting better results! Thank you.
Another great video lesson focused on just one pose. Me gusta mucho. Even though I’m by no means very strong or advanced at yoga, I can do Half Moon, especially if I only hold it for a few breaths, and then bend the upper leg and catch it with the upper hand. That makes the whole thing easier, for me at least, and I can hold that for another few slow breaths.
I could do this fairly easily standing on my right leg… but couldn’t lift my leg at all when standing on my left leg! Does anyone know why this is?
I like your approach and attitude! Nice cues. I look forward to learning cues from more of your videos. Thanks.
@Deposetheboyking Hi, thank you for your answer! However, it’s not about balance (so a wall wouldn’t have an effect that much): it’s more about not having the flexibility to get the leg that high.
Amazing! After attempting for several weeks, I finally nailed the pose thanks to you.
Adriene:
First of all, kudos to building such a great yoga blog, I think yours is the best I have seen amongst Youtube…others either got to fast, or are not so thorough in instructing you how to do poses. ANYWAY, I had a terrible time with this video (I think it was mostly because I had just worked out before, and I havent for a while… as well as done any yoga…yes, I have been neglecting it alot, with work and school:,[
So… I had a few questions after doing this video… what poses can I do to work on balance (I have always had terrible balance anyway!), and my hips creaked and cracked a lot… is this normal? It may just be because I havent done yoga for awhile. Also, I was wondering if you had any books to recommend, even if they were ones you had to get for yoga school-book(s) that would show the different foundations of yoga, poses, and what they are useful for (like for example, some poses are good for digestion, inflammation, sleepytime, waking up, building muscle, detoxing, etc.)
Thanks for being great! Wish I could take your class in person, cause I totally would!:]
Autumn
This really works for flat feet i have really big flat feet. And by day 2 my feet are stronger and stronger. GO GO yoga
Really really cool. Found it easier to no on my left side than right but maybe it was because I was really aiming for integrity in the form. Thank you so much.
We just found your channel. We really need the foundations to learn proper alignment and pose positions. THIS IS AN AWESOME collection of poses. Thank you so much for doing this series!
my hips keep cramping in this pose >:c gotta practice this a ton so I’ll get better!
I always have to turn in my standing foot slightly. I cant keep it straight as in triangle. Is that a problem?
I needed to improve this pose, and your video has shown me how to go about it. Many thanks for this.
Think Ausitn is Yoga City can See many Instructions from there
Love the balances they show me what is lacking in my life. Quick question. Which is better to have both hands on the floor, one leg off the floor and straight then working on gaining confidence to remove one hand *or* one hand on the floor, the other pointing up (so arms in in “correct” position) and have both feet on the floor working on gaining strength to lift the back leg?
Thanks
What tips do you have for maintaining balance? I’m just getting back into yoga, and I’m finding it hard to do some of the poses without falling over…
I sometimes love this pose, but sometimes when I’m spending more time on it, going slow, my standing foot turns and rolls onto its outer edge, and then I lose my balance. any advice?
Just stumbled across your channel the other week after it was suggested I try some yoga to alleviate some of the back pain I get with arthritis. I’m hooked & have to say I’m already feeling some benefits. Thank you for sharing your expertise:-)
I am sorry… couldn’t help but notice.. You are cute-r than our old videos. Whats the secret?
Thanks for the video. Good tips for Chandrasana.
Thank you, Adriene. Your videos really helped me relax and build up strength. Thank you very much!
Adriene, how do I e-mail you or get a hold of you? I purchased reboot a few days ago, I have on my bank account that the money was taken out but I cannot access the videos!
Is its possible to do it without your hands off the ground basically just with your legs and core that would be awesome
I really love your videos, you’re very articulate and make yoga (for me a beginner) manageable! Your naturalness is a joy to watch! ��
Adriene just a fan comment. I think you are utterly amazing, I love your videos you explain everything so clearly and show it step by step so even a newbie to yoga like myself don’t feel overly petrified to try new things. I wish you all the best! x I hope people share and like your videos more because you definitely are an inspirational yogi.
Thanks once again adriana. Haha my bad its a mexican thing. But really can i join the class i need silencio and just down time with yoga.
Hey how can i sign up for a class im not doing so great solo. Need help haha no but really. Jerry o austin. Thanks.
I’ve just subscribed to your channel and i love it! I have a question, can yoga keep you fully fit? As in cardiovascular, I read contrasting reports all over the Internet! Thanks
Hi Adriene! I really enjoy your videos. I have a question about Half Moon I frequently experience really intense pain in the hip of my supporting leg while trying this pose out. The best my yoga teachers have been able to do is offer pose modifications (where I’m on my knee instead of foot) which work out fine, but I was wondering if you’ve heard of this problem before or have any insight into what might be causing it. I think this pose is just not right for my body, but I’m curious if there’s something I can do differently. Thanks!
NEW EPISODE!!! Learn the Foundations of Half Moon Pose! Deepen your practice. Stretch and Strengthen! Reduce STRESS hormones. Find What Feels Good! #yoga #yogaathome #yogapractice #yogawithadriene
Half-moon!!!! Dreams do come true!!!! Thank you Adriene!!!! So much energy going on right now, can’t keep up. Gonna channel them through this asana instead:D More power!!
* Shanti! Shanti! *
hi Sawati, I m doing all what ever you doing except than headstand, thanks a lot for beautiful method of headsrand, ��
thanku very much this is the 8 time i see your video learning every time a net thing and my practice improving
Always concise and to the point explanations keep up the great work, we look forward to see more videos!
The tagline of ur channel.”Everything u wish to know”… matches to the description abt the asana and the entire process including the contraindications,given by u..
Wow, I actually did it:O And it used to be very non-friendly pose to me! BTW. Loved the “distressed jeans” part, lol:D
@Carolinainmymind Try this against a wall. You still get the benefit of the pose without having to try to balance too. Some day, you’ll be able to do it on the floor. The wall helps keep you straight too.
We just did Extended warrior to half moon today and it was a nice flow. Think I’ll try this tomorrow in home practice! Thanks for all the ideas to keep practice interesting!
Hi Esther,
is there a simpler version or a modification / a “pre-pose” for beginners?
Thanks!
You e looking like devil at the starting…pls don’t do like that
Love all your videos! Do you have any full yoga work out videos for beginners
Shana LOVE the way you broke this down!!!! Can the top leg be higher than a 90 degree angel (higher than the top hip)?
My teacher stresses that the hand position should be 6 to 12 inches DIAGONALLY from the baby toe. Unsure why.
Hi Shana… One of my students sent me this link and I’m really excited that she is out on YouTube looking for more information. Both she and I have the ability to hyper-extend our knees and I’ve asked her to be aware of this (as I try to be) by keeping the leg straight and not pushing into the back of the knee. Do you have any feeling about that concern? I ask because on your first demo with your back against the wall and right foot down… from the angle of your shin… it appears your knee may be hyper-extended. Then when you go to left foot down and right foot pressing into the wall… the grounded leg is nice and straight. In your last demo away from the wall and right foot down… your grounded leg looks a bit straighter this time. Do you have any guidance that you can offer about hyper-extension… or do you even see it as a worthwhile concern? Great video overall and I’m glad my student has it for a reference…
Struggling with this one! I do ok until I lift my arm in the air. Then I topple over. Any tips?
Great pose and advice…BTY there is an R in the word forward….so many people say it incorrectly
O m g what is the different in yoga and gymnastics?oh love your hair wish I had that lovely long hair my hair was once as tall as that but my mum cut it because it had a lot I mean alot and j love all your videos it have all helped
Shana,
This is a beautiful and detailed progression to a pose that has been my nemesis for so long… thank you!