Half Moon Pose Ardha Chandrasana
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Yoga
- Typ
- Stretching
Half Moon Pose (Ardha Chandrasana) is a standing balancing yoga pose done with body weight alone. Balancing on one leg with the other lifted parallel to the floor, it challenges the legs and glutes for stability while stretching and engaging the core, hips, and the obliques and spine through its open side-body rotation.
Half Moon Pose Ardha Chandrasana: So führst du sie aus
- 1Begin in a wide standing position, turning your right foot to point forward and keeping your left foot slightly angled in.
- 2Bend your right knee and reach your right hand toward the floor about a foot in front of and outside your right little toe, fingertips down or resting on a block.
- 3Shift your weight onto your right foot and hand, then straighten your right leg as you float your left leg up until it is parallel to the floor.
- 4Stack your hips by rolling your top hip open, and flex your lifted foot so the toes point out to the side.
- 5Press firmly through your standing foot and reach your left arm straight up toward the ceiling, opening your chest.
- 6Lengthen through the crown of your head and your lifted heel, keeping your core engaged and your spine long.
- 7Gaze forward or, if balance allows, turn to look up at your top hand, breathing steadily.
- 8To exit, look down, bend your standing knee, and lower your lifted leg back to the floor with control, then repeat on the other side.
Technik-Tipps
- Use a block under your bottom hand so you can keep your chest open and spine long instead of collapsing toward the floor.
- Stack your top hip directly over the bottom hip rather than letting it roll forward, which opens the side body fully.
- Press down strongly through your standing foot and engage that thigh to create a stable base before you lift your gaze.
- Flex your lifted foot and reach actively through the heel to keep the raised leg straight and energized.
- Fix your eyes on one steady point and breathe evenly to hold your balance longer.
Häufige Fehler
- Letting the bottom hand carry your weight, which strains the wrist and shoulder; the standing leg should bear most of the load.
- Dropping the lifted leg below hip height, which loses the side-body length and reduces the work for the legs and core.
- Letting the top hip roll forward and the chest face the floor, which closes the pose and limits the stretch through the obliques and spine.
- Locking or hyperextending the standing knee, which stresses the joint instead of building stable strength around it.
- Holding the breath while focusing on balance, which tightens the body and makes the pose harder to sustain.
Häufig gestellte Fragen
What muscles does Half Moon Pose work?
As a standing balance, it strengthens the standing leg and glutes for stability while engaging the core and hips. The open, rotated position also stretches and works the obliques and spine through the side body.
Is Half Moon Pose good for beginners?
Yes, with support. Beginners should place a block under the bottom hand or practice near a wall for the back, which makes balancing far more approachable while you build strength and confidence.
How long should I hold Half Moon Pose?
Hold for about 5 to 8 steady breaths on each side, keeping your standing leg strong and your breath even. Repeat on both sides to balance the body.
Why do I keep losing my balance in Half Moon Pose?
Balance usually slips when the standing foot is not pressing down evenly or the gaze wanders. Root firmly through your standing foot, engage your core, and fix your eyes on one point to steady the pose.
