Ardha Chandrasana

(Half Moon Pose)


  • Stand on the mat with spine erect, the slight distance between two legs and arms beside the body.
  • Exhale and step the right foot about 3-4 feet forward.
  • Slowly shifting all the weight forward on right foot bend forward and place both hands on the floor.
  • Now slowly raise left leg Up and bring it to parallel to the floor.
  • Get stability and slowly raise a left hand up and align it with left leg.
  • Be sure that, right hip is directly over the right ankle, right knee is not bending, right leg is firm.
  • Turn neck and look towards left fingers.
  • Hold the position for 4-5 breath as per capacity.
  • Releasing procedure- keep left leg and left arm down. Step right foot back and come in standing position.
  • Repeat procedure 4-5 times on each side.

Beginners Tip

  • Support hand on a block or chair to maintain balance and as per body flexibility height of the block can be reduced.
  • In beginning to maintain balance, perform beside the wall so, the leg can be supported on the wall.


  • A headache or a migraine
  • Diarrhea
  • Insomnia
  • High or low blood pressure
  • Back or shoulder pain

Benefits of Ardha Chandrasana

  • Strengthens the abdomen, ankles, thighs, buttocks, and spine
  • Stretches the groins, hamstrings, and calves, shoulders, chest, and spine so help to reduce fat from the abdomen, hips, buttocks and
  • Waistline so decrease obesity.
  • Improves coordination and sense of balance
  • It improves digestion, bowel movement.
  • It helps in reducing physical and psychological stress levels. Reduce fatigue, Anxiety.
  • Useful in dysmenorrhea, Sciatica pain, Backache, Lumbar pain, Osteoporosis.

Preparatory Poses

  • Baddha Konasana
  • Prasarita Padottanasana
  • Supta Virasana
  • Supta Baddha Konasana
  • Supta Padangusthasana
  • Uttanasana
  • Utthita Parsvottanasana
  • Utthita Parsvakonasana
  • Utthita Trikonasana
  • Virasana

Follow-up Poses

  • Parivrtta Trikonasana
  • Parsvottanasana
  • Prasarita Padottanasana