Half Moon Pose – Anwar Gilbert

Anwar Gilbert takes us through Half Moon Pose (Ardha Chandrasana), a one-legged balancing pose.


Benefits of Half Moon Pose

Ardha Chandrasana (or half moon pose) helps to strengthen the thighs, spine, abdomen, ankles and glutes while encouraging a stretch across the shoulders, thorax, hamstrings, calves and spine.

Common Mistakes

The most common mistakes in this pose are usually a collapsing: either of the weight into the lower hand on the block or floor, or of the neck and upper body towards the floor. It’s easy to allow the flying leg to droop or the hips to not be stacked open. As with all standing poses, be careful not to hyperextend in the standing leg.

Half Moon Pose - Anwar Gilbert


  • Press into big toe mound
  • Stabilise through arch and ankle of standing leg
  • Squeeze glutes
  • Knit ribs in and down
  • Expand arms away from each other
  • Length through neck and torso
  • Isometrically move your head and flying foot away from each other

Awareness of Half Moon Pose

Make sure you have a solid base in the standing foot, pressing down firmly and lifting through the arches. Bring a micro bend to the knee of the standing leg, open and stack the hips as you extend the flying leg back. Maintain length through the torso, stack the arms and shoulders and reach the arms away from each other. Keep the flying leg lifted high and active. Take the creases out of the back of the neck, maintaining length and tucking the chin. Gaze can be towards either hand or straight ahead, see what feels best in the neck.

Anwar Gilbert is a personal trainer and yoga teacher currently based in London (itrainforit.com)

Find more Man on the Mat poses here.



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