Half Moon Pose

About This Pose

Half Moon Pose combines single-leg balance with hip opening and full spinal extension, which makes it one of the more demanding intermediate balancing poses. It's the evolution of Triangle Pose, and most people find that practicing Triangle builds the hip strength and hamstring length that Half Moon requires. From Triangle Pose with the right hand down and the left arm raised, shift the weight onto the right foot and begin to lift the left leg. The right hand comes to the floor or to a block about twelve inches in front of and to the outside of the right foot. The left leg lifts to hip height and the hips open toward the sky. The standing leg is the foundation. Everything depends on the strength and stability of the right leg, hip, and foot. The outer hip of the standing leg works hard to keep the pelvis open and the body from collapsing forward. The gaze can be at the floor for stability or up at the left hand for more challenge. For people new to the pose, looking down and using a block for the lower hand are both useful adaptations. The lifted leg reaches back through the heel rather than pointing the toes. This engages the glute of the lifted leg and keeps the hips more level. Half Moon can be practiced against a wall initially: the back of the pelvis and the lifted leg against the wall while the hands work freely. This removes the balance challenge and allows the hip strength to be developed in a supported context.

Benefits

• Strengthens the standing leg, glutes, and core
• opens the hips
• improves balance and spatial awareness