Yoga Pose of the Week: Ardha Chandrasana / Half Moon Phase

Yoga Pose of the Week: Ardha Chandrasana / Half Moon Phase


11 December 2015


The half moon can be a hard pose to master, especially for those who are just starting out. The sun and moon hold important symbolic references within yoga mythology. They reflect the counter energies of the human body.

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Sanskrit Name: Ardha Chandrasana

ardha: half

candra: shining or glittering (commonly translated into ‘moon’)

How to do:

This pose relies heavily on balance and coordination. If you’re trying this out for the first time or are a beginner, use a block and a wall for balance and to get the alignment right. This pose tests and develops your spacial awareness and will keep you stabilised and grounded.

Start slow

As with most yoga poses, the challenge here is containing your posture while contorting your body. If you’re a beginner, take it slow at first to ensure you’ve got it right. It’s not a race, and it will help to take stock of each and every twist and turn you make. Stay mindful of your posture and the positioning of your feet, hips, torso and head. The aim here is to lengthen your torso as much as you can. Work with the skills you’ve got, everyone is different. You can use a block on the ground if this helps to extend your side. Often times it is better to start off with a block as it helps to create space in the torso and also works the core. This is a great pose for those looking to strengthen their abdomen, ankles, thighs, buttock, and spine.


There are many excellent therapeutic applications for this pose. As is common with yoga, the half moon phase can take the edge off of anxiety and fatigue. The pose helps to concentrate your mind and body and requires strong focus. If you’re feeling anxious at the time, it helps to divert your attention and will leave you feeling calm and collected.


Due to its concentration on the hips, legs, shoulders and back, if you’ve suffered any recent injuries in this area or have chronic pain you should refrain from attempting this pose. If you have any issues with migraines, low blood pressure, diarrhoea or insomnia, use caution. If you have any neck issues, don’t turn your head to look up. Instead continue to look down and keep both neck and shoulders even and elongated.