Half Moon Pose Prep
Ardha Chandrasana Prep
About This Pose
Half Moon Pose Prep (Ardha Chandrasana Prep) is a transitional posture that prepares the body for the full expression of Half Moon Pose. This accessible variation allows practitioners to develop the balance, hip opening, and strength required for Ardha Chandrasana without the full demands of the complete pose. By keeping the lifted leg lower and/or using more support, students can focus on proper alignment and gradually build the confidence and stability needed to progress. The prep pose is valuable not only for beginners but also for experienced practitioners warming up or recovering from injury. It emphasizes the foundational elements of the pose: grounding through the standing leg, opening through the hip, and maintaining a long spine.
Step-by-Step Instructions
- 1
Begin in Triangle Pose (Trikonasana) with your right foot forward
- 2
Place a block on its tallest height outside your right foot
- 3
Bend your right knee and shift your weight onto the right foot
- 4
Place your right hand on the block
- 5
Begin to lift your left leg, keeping it lower than hip height
- 6
Keep your left toes pointing toward the side wall
- 7
Place your left hand on your left hip
- 8
Focus on stacking the left hip over the right
- 9
Keep the spine long and avoid rounding
- 10
Hold for 5-8 breaths
- 11
Bend the standing knee to exit, returning to Triangle
- 12
Repeat on the second side
Alignment Cues
- Ground firmly through the standing foot, spreading the toes
- Keep the standing leg strong but not locked
- Stack the top hip over the bottom hip as much as possible
- Keep the spine long and neutral
- Reach actively through the lifted heel
- Keep the chest open and facing the side wall
- Engage the core for stability
Benefits
- Builds the balance and stability needed for full Half Moon
- Strengthens the standing leg, ankle, and foot
- Opens the hips and groin gradually
- Develops core strength and proprioception
- Improves focus and body awareness
- Stretches the hamstrings and inner thighs
- Builds confidence for more challenging balances
- Allows focus on alignment before adding complexity
Modifications
- Use a block at its highest setting under the bottom hand
- Keep the top hand on the hip instead of reaching up
- Practice with the back against a wall for support
- Keep the lifted leg lower until balance improves
- Touch the lifted foot's toes to the ground for stability
Variations
- Progress to full Half Moon by lifting the leg to hip height
- Add the top arm reaching up once stable
- Work toward taking the gaze up to the top hand
- Practice against a wall and gradually move away
- Try Sugar Cane variation by bending the top knee
Cautions & Contraindications
Cautions
- Use a block to ensure proper alignment—don't sacrifice form
- Keep the standing knee soft with a micro-bend
- Start with the lifted leg lower and progress gradually
- Focus on hip alignment before lifting the leg higher
- Keep the gaze down if looking up strains the neck
Avoid this pose if you have:
- Acute back injuries or severe disc issues
- Knee injuries in the standing leg
- Severe hip or hamstring strain
- Low blood pressure or vertigo
- Recent ankle injury or instability
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
