Half Moon Pose with Stretch

How to do Half Moon Pose with Stretch

1. 1Begin in Extended Triangle Pose on your right side with a soft bend in your front knee.
2. 2Place your right fingertips on the floor or a block about a foot ahead and slightly outside of your right pinky toe.
3. 3Shift your weight forward onto your right foot and lift your left leg parallel to the floor, actively flexing through the left heel.
4. 4Stack your left hip directly over your right hip while opening your torso to face the side wall.
5. 5Extend your left arm straight up toward the ceiling, creating one continuous vertical line across your collarbones and arms.
6. 6Lengthen your spine from the tailbone out through the crown of your head, keeping your standing kneecap lifted and tracking forward.
7. 7Direct your gaze down at the floor for balance, straight ahead, or slowly turn your eyes up toward your top thumb.
8. 8To exit, soften your standing knee, step your lifted foot back with control, and return to Triangle Pose.

Benefits

• Strengthens the ankles, calves, and quadriceps of the standing leg.
• Tones the lateral glutes and stabilizes the pelvic basin.
• Stretches the hamstrings, groins, and inner thighs deeply.
• Expands the chest and shoulders while improving lateral torso flexibility.
• Enhances proprioception, core integration, and vestibular balance.

Common mistakes and cues

• Collapsing bottom hand

  Distribute your weight into the standing leg rather than dumping all your upper body weight into your bottom wrist.

• Dropping the top hip

  Stack the top hip over the bottom hip to avoid rolling your pelvis toward the floor.

• Lax lifted leg

  Engage the lifted leg fully and flex the foot to create a solid anchor that stabilizes your balance.

• Hyperextending the standing knee

  Maintain a micro-bend in the standing leg to engage the supporting muscles and protect the knee joint.

Modifications and props

• Hand on a block

  Place a yoga block on its highest height under your bottom hand to elevate the floor and maintain length in the spine.

• Wall support behind back

  Practice with your back lightly touching a wall to feel the stacked alignment of the hips and shoulders without fear of falling.

• Lifted foot on wall

  Press the sole of your lifted foot against a wall at hip height to stabilize the pelvis and build confidence.

• Gaze downward

  Keep your gaze focused on the floor a few inches ahead of your standing foot to steady your balance if you feel wobbly.

Cautions

• Neck sensitivity

  Keep your gaze down at the floor rather than looking up toward your top hand to prevent straining the cervical spine.

• Low blood pressure

  Transition slowly out of the pose to avoid lightheadedness or dizziness from sudden changes in head elevation.

• Sacroiliac joint pain

  Avoid forcing the top hip open past a comfortable range if you experience pinching or tenderness in the lower back.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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