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.

How to Practice

1. 1

   From Triangle Pose or Warrior II with the right foot forward, bend the front knee and place the right fingertips on the floor or a block about 30 cm in front of the right foot.

2. 2

   Shift your weight into the right foot and lift the left leg until it is roughly parallel to the floor.

3. 3

   Straighten the standing leg without locking the knee, and flex the lifted foot so the toes point to the side.

4. 4

   Stack the left hip over the right and open the chest toward the side wall.

5. 5

   Reach the left arm up toward the ceiling. Gaze at the floor, forward, or up at the top hand depending on your balance.

6. 6

   Hold for 3–5 breaths, then bend the standing knee, lower the back leg, and repeat on the other side.

Benefits

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

Modifications & Variations

• Hand on a block: keep the bottom hand on a block to raise the floor

• Back against a wall: practise with the back body against a wall for balance

• Top hand on the hip: keep the top hand on the hip until the balance feels steady

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