Half moon pose

Ardha Chandrasana

  • Begin in Equestrian Pose (Ashwa Sanchalanasana)
  • Once balanced, raise the hands from the floor and bring the palms together in front of the chest.
  • Keep the palms together and raise the arms up over the head.
  • Arch the arms, head and torso back slightly.
  • Hold for as long as comfortable then lower the hands back in front of the chest and to the floor, returning to Equestrian Pose (Ashwa Sanchalanasana)
  • To release, roll the body weight back and smoothly centre the weight on the front foot and back knee.
  • Continue the forward and backward lunges on this side up to 10 times.
  • To release, stand on both knees then return to Thunderbolt pose (Vajrasana) and relax.
  • Practice the same amount of rounds to the other side.


  • Exhale while moving forward into Equestrian Pose (Ashwa Sanchalanasana).
  • Inhale while raising the arms.
  • Exhale while lowering the arms.
  • Inhale to release Equestrian Pose (Ashwa Sanchalanasana).


  • The openness of the chest and throat.
  • Balance and smoothness of the movement.
  • Synchronizing the movement with the breath.
  • Vishuddhi or anahata chakra.


  • Knee problems.
  • Injured ankles.
  • Back conditions.
  • Neck conditions.


  • Tones the abdominal organs,
  • Stretches the neck, shoulder, back and chest.
  • Strengthens the hips, legs, ankles and feet.
  • Induces balance in the nervous system.

Practice note

  • Ensure the shin of the front leg is at a 90 degree angle with the floor.