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Exercise guide
Half Moon Pose
A standing side balance on one leg and one hand, with the top leg lifted to hip height and the chest turned open towards the ceiling.
What this exercise works
- Muscles
- gluteus medius · obliques · erector spinae · quadriceps
- Goals
- endurance · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- advanced
Demonstration
Step 1
How to perform the movement
- From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot.
- Shift the weight forward and lift the back leg until it is parallel to the floor.
- Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling.
- Hold the balance for the prescribed time with the lifted foot flexed.
- Lower the back foot down and repeat on the other side.
Technique cues and common mistakes
- Use a block under the bottom hand; reaching the floor is not the point of the pose.
- Press the lifted heel towards the wall behind you to keep the leg switched on.
- Look at the floor instead of up if the balance keeps breaking.