Revolved Half Moon Pose anatomy
Revolved Half Moon Pose · Parivrtta Ardha Chandrasana · Tư thế nửa vầng trăng vặn mình
Revolved Half Moon Pose mainly works quadriceps, gluteus medius (right), gluteus maximus (left), hamstrings (left); it stretches hamstrings (right), external oblique (right), internal oblique (left), pectoralis major (right); gluteus minimus (right), tibialis anterior (right), fibularis group (right) stabilize.
Opening the 3D model…
Balance on one straight leg with the torso and the other leg lifted in one line, close to parallel with the floor, as in Warrior III. The hand on the side of the lifted leg rests on the floor or a block under the shoulder, in front of the standing foot; the chest turns toward the standing leg and the other arm reaches straight up. Both hips stay level and face the floor, the lifted heel presses back and its toes point down. A balance and a twist at once: the gluteus medius of the standing leg holds the pelvis while the obliques turn the torso.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus medius (right), Gluteus maximus (left), Hamstrings (left), External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Serratus anterior (left), Deltoid (right)
Stretching: Hamstrings (right), External oblique (right), Internal oblique (left), Pectoralis major (right)
Stabilizing: Gluteus minimus (right), Tibialis anterior (right), Fibularis group (right), Transversus abdominis, Triceps brachii (left)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the standing leg straight and stable
- Gluteus medius · Working (contracting): Holds the pelvis level over the standing leg
- Gluteus maximus · Working (contracting): Lifts the back leg to hip height
- External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
- Serratus anterior · Working (contracting): The bottom hand pushes the floor away
- Deltoid · Working (contracting): Raises the right arm toward the ceiling
- Hamstrings · Stretching: Lengthen with the standing hip deeply flexed
- Pectoralis major · Stretching: The chest opens toward the top arm
- Tibialis anterior · Stabilizing: Keeps you balanced over the standing foot
Practice cues
- Keep the hips level; don't let the lifted hip roll open toward the ceiling
- Press the lifted heel back with the toes pointing down
- Set the bottom hand under the shoulder, then turn the chest from the mid-back
Benefits
- Strengthens the standing leg, gluteus medius and ankle
- Trains balance and pelvic stability
- Improves upper-back rotation
- Stretches the back of the standing leg
Cautions / contraindications
- If dizzy or with low blood pressure, practice near a wall
- Avoid with a disc herniation or acute low back pain
- Avoid during pregnancy: a deep twist with a risk of falling
- Take care with knee or ankle pain in the standing leg
Easier variations
- Place the bottom hand on a block set tall
- Press the lifted heel into 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
- Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Low Lunge Parivrtta Anjaneyasana
- Revolved Chair Pose Parivrtta Utkatasana
- Revolved Side Angle Pose Parivrtta Parsvakonasana
- Revolved Triangle Pose Parivrtta Trikonasana
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)