Halv Måne Positur

Half Moon Pose , or Ardha Chandrasana , is a standing balance position that strengthens the legs, hips, and core muscles, while stretching the front of the body. This position challenges balance and increases flexibility in the upper body and legs, while improving focus and concentration.

Correct technique

How to perform Half Moon Pose :

  1. Start in Utthita Trikonasana (Triangle Pose) with the right foot forward.
  2. Place your right hand approx. 30 cm in front of the right foot, on the floor or on a block for support.
  3. On exhalation, lift the left foot off the floor, parallel to the hips.
  4. Stretch your left arm towards the ceiling and gently rotate your upper body to the left, so that your hips and shoulders open.
  5. Keep your gaze on the floor, straight ahead or up towards your left hand, depending on your balance.
  6. Hold the position for 5-10 breaths before switching sides.

Common mistakes

  • Crooked hip position : Avoid letting the hips "drop" down. Keep your hips stacked on top of each other for balance.
  • Compressed spine : Make sure to keep the spine long and avoid collapsing in the upper body.
  • Leg raised too high : It is important to keep the raised leg parallel to the floor without overextending it, to maintain balance.

Modifications and variations

If you need support or want to vary the position, you can try these modifications:

  • Block for support : Use a block under your hand to provide extra stability and make balance easier.
  • New to balance positions? : Start by resting your back against a wall for extra support.
  • Lift your arm and leg for a challenge : If you want to challenge your balance, try lifting the lifted leg a little higher, or keep your arms in different positions to find balance.

Video demonstrations

1. Step-by-step guide to Half Moon Pose (Women)

In this video, the instructor shows how to perform Half Moon Pose with proper technique and adjustments for balance.

2. Learn Half Moon Pose with Briohny Smyth (Women)

A great guide to mastering the Half Moon Pose with different variations to strengthen the core and improve balance.

Number of repetitions and sets

Hold the position for 5-10 breaths per side. Repeat 2-3 times to strengthen legs, hips and core muscles. This position fits well in a sequence with other balance positions.

Breathing technique

Breathe in deeply as you lift your leg and arm, and breathe out as you find your balance. Use your breath to stabilize your body in the position.

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