How long should you hold half-moon pose per side when you are new to the exercise?

Hold for 3 to 5 breaths per side, doing one round on each side to start. Add a second round only once the standing leg holds steady without wobbling for the full breath count.

How do I make half-moon pose easier or harder?

Keep the support hand on a block at its tallest height, still about a foot ahead of the standing foot, to make the pose easier and more stable. To make it harder, hover the support hand just above the floor for a near hands-free balance, or hold the position for an extra breath or two.

What is half-moon pose good for, and when should you build up to it first?

It builds frontal-plane hip and glute strength alongside balance, usually introduced after Warrior III and Tree feel solid. Build up to it first if standing-leg strength or ankle stability is still shaky, since this pose asks for more single-leg control than most standing balances.

Intermediate

Half-Moon Pose

Half-Moon takes the standing balance one step further by opening the whole body to the side while poised on one leg. The standing-leg glute medius and quad work hard to hold the pelvis level and the joint steady, while the obliques keep the torso from folding down. It sharpens frontal-plane balance and hip control, so build it after Warrior III and Tree feel solid.

Equipment: Body Weight
Body part: Glutes, Quads
Type: Balance, Stretching, Yoga
Browse by muscle: Gluteus Medius

How to do it

1
From a standing side bend or Warrior II, place the front hand on the floor or a block a foot ahead of the front foot.
2
Shift your weight onto the front leg and lift the back leg until it is parallel to the floor.
3
Stack the top hip over the bottom hip and open the chest toward the side.
4
Flex the lifted foot and reach the top arm straight up toward the ceiling.
5
Keep a micro-bend in the standing knee and fix your gaze on a still point.
6
Hold with steady breath, then lower the lifted leg with control and switch sides.

Tips

Press firmly into the bottom hand or block to help stack the hips open.
Drive the lifted heel toward the wall behind you to keep that leg strong and level.
Look down at the floor first, then turn the gaze up only once you feel steady.

Variations

Common mistakes

The standing knee locks out straight and hyperextends instead of keeping a soft micro-bend, a harder position for the joint to balance from.
The top hip rolls forward and opens toward the floor instead of stacking over the bottom hip, collapsing the side-opening the pose creates.
Placing the support hand too close to the front foot shortens the base and makes the whole balance more precarious than it needs to be.
The lifted leg drops below parallel as the hold goes on, so the hip and glute stop working as hard as they were at the start.
Rushing to lift the top arm and open the chest before the standing leg feels stable adds a balance challenge before the base is ready for it.

Frequently asked

How long should you hold half-moon pose per side when you are new to the exercise?: Hold for 3 to 5 breaths per side, doing one round on each side to start. Add a second round only once the standing leg holds steady without wobbling for the full breath count.
How do I make half-moon pose easier or harder?: Keep the support hand on a block at its tallest height, still about a foot ahead of the standing foot, to make the pose easier and more stable. To make it harder, hover the support hand just above the floor for a near hands-free balance, or hold the position for an extra breath or two.
What is half-moon pose good for, and when should you build up to it first?: It builds frontal-plane hip and glute strength alongside balance, usually introduced after Warrior III and Tree feel solid. Build up to it first if standing-leg strength or ankle stability is still shaky, since this pose asks for more single-leg control than most standing balances.

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