Mobility · Yoga
Half Moon Pose
Half Moon Pose is a single-leg yoga balance with your torso open to the side and your lifted leg reaching back. It trains balance and control through your standing ankle, hips, and core.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Higher injury risk
- No rest timer
How to do it
- Stand with your right foot forward and left foot back in a short, staggered stance.
- Bend your right knee.
- Place your right fingertips on the floor or a block about 12 inches ahead of and slightly outside your right foot.
- Lift your left leg behind you toward hip height, balancing on your right foot with support from your right hand.
- Straighten your right leg comfortably.
- Rotate your chest and pelvis to face left, with your left hand resting on your left hip.
- Hold your torso roughly parallel to the floor with your left leg reaching back.
- Lower your left foot to the floor to finish.
Form cues
- Keep your gaze on one floor spot.
- Spread your standing toes.
- Reach through your lifted heel.
- Keep your breathing steady.
Common mistakes
- Locking the standing kneeKeep a small amount of softness in the knee rather than pushing it backward.
- Forcing the chest openLimit the rotation to what you can control without arching your lower back.
- Sinking into the supporting shoulderPress lightly through your supporting hand to keep your shoulder away from your ear.
Safety
Losing this single-leg balance can cause a fall, particularly when fatigue or head movement disrupts your control. Forcing rotation over a planted foot can also strain the standing knee.
- Practice with your back near a wall for support.
- Use a stable block on a nonslip surface if reaching the floor makes you strain.
- Keep the standing knee pointing in the same direction as the toes.
- End the hold before wobbling becomes difficult to control.
If you have dizziness, impaired balance, or current ankle, knee, or hip pain, choose a wall-supported version or ask a qualified healthcare professional before practicing unsupported.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Chair (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds per side
- Rest
- No rest timer
Start with shorter holds that you can maintain without relying heavily on your supporting hand.