Often seen in the middle of a Freedom Flow class Half Moon, Ardha Chandrasana helps to challenge strength, balance, flexibility, and mobility all at the same time! 


Strengthens ankles, thighs, glutes and core. Stretches hamstrings, groin and chest. Improves balance and challenges stability. 

How to:

  1. Start in Warrior II, Virabhadrasana II.  Arms extended out in line with shoulders, front foot forward and the back foot turned in as much as you need to keep your front knee over your ankle and pointed the same direction as your second toe – Check out our blog post on Warrior II.
  2. Hop your back foot in slightly while keeping the front knee over the ankle.
  3. Reach the front hand forward to shift the torso forward.
  4. Press into your front foot to straighten your front leg while simultaneously lifting the back leg parallel to the floor.
  5. Front hand reaches towards the floor inline with the shoulder about a foot ahead of the pink toe. 
  6. The bottom hand can float, be placed on the floor or a block.
  7. Find a dristi, gaze at something unmoving on the floor or up at the raised hand.
  8. Keep most of the weight in the standing leg and lightly touch the floor. 
  9. Careful not to lock the standing knee.
  10. The hips wont stack on top of one another but keep the hips and torso open to the side.
  11. Lift the inner arch of the standing foot. Make sure your front foot and knee cap are pointing forward. Firm the shoulder blades on that back and reach strongly through the fingertips.
  12. Hold and breath for 3-5 breaths. To come out bend the standing leg and lower the lifted leg to the floor, coming back warrior II.

Modify it:

Balance is tricky! Focus your gaze on a spot on the floor just ahead of the standing leg. If the floor feels far away use a chair or a block. Start with the block on the highest height and as you feel steady and comfortable lower it to the middle height and then maybe the lowest.  If this is new for you, you can set up against a wall or rest the top hand on the hip to start.