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Mobility · Yoga

Revolved Half Moon Pose

Revolved Half Moon Pose is a single-leg balance with a forward hinge and a torso twist. It challenges balance and trunk control while stretching the back of the standing leg.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Higher injury risk
  • No rest timer

How to do it

  1. Hinge forward over your right leg, with your left toes resting lightly behind you.
  2. Place your left hand on the floor or a block slightly ahead of your right foot.
  3. Lift your left leg behind you to about hip height.
  4. Rotate your chest to the right, with your right hand resting on your hip.
  5. Reach your right arm toward the ceiling.
  6. Hold this position with your torso long and your lifted leg extended.
  7. Unwind your chest toward the floor.
  8. Lower your left foot to the floor.

Form cues

  • Reach through your lifted heel.
  • Breathe slowly through the twist.
  • Keep your gaze on the floor.

Common mistakes

  • Rolling the lifted hip upwardKeep both front hip points facing the floor as you rotate through your upper torso.
  • Locking the standing kneeKeep a slight bend in your standing knee rather than pushing it backward.
  • Rounding toward the floorRaise your supporting hand on a higher block so you can lengthen your back.

Safety

Losing balance during the twist can cause a fall. Forcing the rotation while your standing foot stays planted can strain your knee or lower back.

  • Practice beside a wall you can use for support.
  • Place any block on a firm, nonslip surface.
  • Leave your upper hand on your hip until your balance is steady.
  • End the hold if you begin wobbling or feel joint pain.

If you have dizziness, balance difficulties, or current back, knee, or ankle pain, choose a supported version or seek guidance from a physiotherapist first.

Muscles worked

Front
Back

Primary muscles

  • Foot & Ankle Stabilizers

Secondary muscles

  • Abs
  • Glutes
  • Hip Abductors
  • Obliques

Equipment

  • Yoga Block (optional)
  • Yoga Mat (optional)

Sets and reps

Sets
2–3
Target
15–30 seconds
Rest
No rest timer

Practice both sides for the same duration, switching the supporting hand when you switch legs.

Variations

Easier