The Half-Moon

The Half-Moon Pose is an intermediate level yoga pose that offers a variety of benefits for the body and mind. It is a dynamic pose that engages multiple muscle groups and promotes balance and flexibility. Here’s a breakdown of how to perform the Half-Moon Pose:

Focus: Chest
Level: Intermediate
Total Time: 30 to 60 seconds
Indications: Osteoporosis, anxiety, exhaustion, digestion, and menstrual pain
Contraindications: Modification for neck injury


  1. Starting Position:
    • Begin in the extended triangle pose, with your right side facing forward and your left hand lowered to your left hip.
    • Ensure your feet are comfortably apart.
  2. Initial Movements:
    • Inhale and bend your right knee.
    • Slide your left foot six inches forward.
  3. Arm Placement:
    • Extend your right hand one foot in front of you, touching the ground with your fingers.
  4. Leg Extension:
    • Exhale and push your right hand and the heel of your right foot into the ground.
    • Straighten your right leg as you simultaneously raise your left leg parallel to the ground.
    • Focus on stretching through your left heel.
    • Avoid locking your right knee.
  5. Upper Body Rotation:
    • Turn your upper body to the left, allowing your left hip to shift forward slightly.
    • Newcomers may choose to keep their left hand on their hip for added stability.
    • Gaze straight ahead or, if comfortable, turn your gaze upward.
  6. Balancing Act:
    • Shift your body weight onto your right leg.
    • Move your lower hand toward the ground to assist in maintaining balance.
    • Raise the inner ankle of your right foot.
  7. Alignment and Elongation:
    • Push your sacrum and shoulder blades across your back.
    • Elongate your tailbone into your raised foot.
  8. Duration:
    • Stay in this position for 30 to 60 seconds, focusing on your breath and maintaining stability.
  9. Release:
    • To exit the pose, exhale and lower your raised leg to the ground.
    • Return to the starting position.
  10. Repeat:
    • Repeat the entire sequence for the reversed side, starting with your left side facing forward.


  • Ensure smooth and controlled movements throughout the pose.
  • Listen to your body and modify as needed, especially if you have a neck injury.
  • Gradually work on extending the duration of the pose as you become more comfortable with it.

The Half-Moon Pose is a powerful addition to your yoga practice, offering a blend of strength, balance, and flexibility benefits.

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