Half Moon Pose (Ardha Chandrasana in Sanskrit) is an asana that builds strength, balance and coordination. This pose has significance in hatha yoga, as the sun and moon are said to represent the two energies of the body.
In some classes I’ve attended, the instructor starts out in triangle pose and moves into half moon pose. As in most yoga poses, the asana is performed on one side of the body, and then the other. This is to promote balance in the body.
If you start on the right, move the left hand to rest on the left hip. Bend the right knee and reach the right hand forward. The hand should be placed on the mat, under the shoulder, about twelve inches in front of the right foot with the fingers pointing out and away from the body.
The goal in the pose is to balance the weight of the body between the hand and the foot. This takes some practice, particularly if you haven’t done much balancing work in your yoga practice before this point. Take a moment to balance on the hand and foot and then straighten the right leg and extend the left, it is parallel to the floor.
The position of the left hand depends on the level of the individual student. Beginners can keep the left hand on the left hip and look straight forward. If you have a bit more experience in this pose and want to take it to the next level, raise the left hand toward the sky. The arms will be in almost a straight line, extended in opposite directions.
Once you have achieved half moon pose, hold it for thirty seconds to a minute or more, depending on your individual level of practice. If you lose your balance during this time, take a breath and move back into the pose.
This pose requires balance and is a good way to enhance your balance. In addition to improving balance and coordination, half moon pose stretches the hamstrings, shoulders, spine and chest. This pose has relaxation and stress relief benefits. It is a good pose for an evening practice to unwind from the day or for anxiety.