All exercisesYoga·Glutes 
Half Moon (Ardha Chandrasana)
Both sides · L/RGlutesHamstringsCoreShoulders
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5 breaths per side
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Common mistakes
You dump body weight into the bottom hand instead of the standing leg.
You let the top hip roll closed toward the floor.
You lock the standing knee and hang on the joint.
What to focus on
Keep the bottom hand feather-light — put it on a block so the standing leg does the real work.
Stack the top hip over the bottom hip and keep the lifted leg reaching strongly through the heel.
Keep the gaze down at the floor until you are steady; look up only when the balance is solid.
Related yoga moves
Sources & further reading
- 1.Among common yoga poses, Half Moon produced one of the highest gluteus maximus activation levels — Int. J. Sports Physical Therapy (2021), EMG of yoga poses