Half Moon Pose anatomy
Half Moon Pose · Ardha Chandrasana · Tư thế nửa vầng trăng
Half Moon Pose mainly works quadriceps, gluteus medius, tensor fasciae latae (left), gluteus maximus (left); it stretches hamstrings (right), adductors (right), pectoralis major; gluteus minimus (right), tibialis anterior (right), tibialis posterior (right) stabilize.
Opening the 3D model…
Balance on one leg with the same-side hand on the floor or a block and the other leg lifted to hip height; the torso and pelvis open to the side as the top arm reaches up. The gluteus medius on both sides works hard to keep the hips stacked.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus medius, Tensor fasciae latae (left), Gluteus maximus (left), Deltoid, Serratus anterior (right)
Stretching: Hamstrings (right), Adductors (right), Pectoralis major
Stabilizing: Gluteus minimus (right), Tibialis anterior (right), Tibialis posterior (right), Fibularis group (right), Obliques, Quadratus lumborum, Erector spinae, Transversus abdominis, Triceps brachii (right), Trapezius
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the standing leg straight and stable
- Gluteus medius · Working (contracting): Holds the pelvis open over the standing leg
- Gluteus maximus · Working (contracting): Extends and externally rotates the lifted hip
- Serratus anterior · Working (contracting): Pushes the lower hand into the floor
- Hamstrings · Stretching: Lengthens with the standing hip flexed
- Pectoralis major · Stretching: Lengthens as the chest opens to the side
Practice cues
- Stack your top hip over your bottom hip
- Press out through your lifted heel, toes facing forward
- Keep your lower hand light; your weight stays in the standing leg
Benefits
- Trains balance and whole-body coordination
- Strengthens the gluteus medius, thighs and ankles
- Stretches the hamstrings and adductors
- Opens the chest and hips
Cautions / contraindications
- Dizziness or low blood pressure: practice with your back against a wall
- Use caution with neck pain: look down or straight ahead
- Use caution with a knee, ankle or hip injury of the standing leg
Easier variations
- Place the lower hand on a tall block
- Lean your back against a wall for balance
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Sugarcane Pose Ardha Chandra Chapasana
- Warrior II Virabhadrasana II
- Tree Pose Vrksasana
- Dancer Pose Natarajasana
- Full Dancer Pose Natarajasana
- Warrior III Virabhadrasana III
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)