Bound Half Moon (Ardha Chandrasana Variation): Expand Your Strength, Balance & Focus
Bound Half Moon is a challenging and rewarding variation of Ardha Chandrasana that demands strength, flexibility, and mental focus. If you’re ready to test your limits and evolve your practice, this pose offers the perfect opportunity to combine power and poise.
What Is Bound Half Moon?
In this advanced variation, you enter the classic Half Moon pose but bind the top hand behind your back, catching the lifted foot. This creates a powerful opening through the shoulders, chest, hip flexors, and spine while requiring intense core control and balance.
Benefits of Bound Half Moon
🔥 Strengthens the standing leg, core, and glutes
🌀 Improves balance and neuromuscular coordination
🧠 Boosts focus and mental clarity through single-pointed attention
🫁 Expands mobility in shoulders, hips, and spine
💪 Challenges proprioception, forcing your body to adapt to new spatial awareness
🧘♀️ Enhances breath control under physical demand
How to Practice Bound Half Moon (Step-by-Step)
Start in Warrior II with your right foot forward.
Transition into Half Moon Pose:
Right hand comes down 20cm in front of your right foot.
Left leg lifts and extends back, hips stack.
Left arm reaches to the sky.
Find the bind:
Bend the left knee and reach your left arm behind to catch the foot or ankle.
Open your chest, roll the top shoulder back.
Keep your gaze steady for balance.
Engage your core, draw your lower ribs in, and lift through the crown of your head.
Modifications and Tips
🪷 Use a block under the standing hand to bring the floor closer.
👣 If you can’t catch the foot, hold Half Moon with strong activation and intention.
🔁 Practice near a wall for support until your balance improves.
🔄 Switch sides to balance the practice.
When to Use This Pose
Bound Half Moon is great:
As a peak pose in a strength and flexibility sequence
In flows targeting hip mobility and core control
When you're working on mental focus and control under pressure
Precautions
Avoid this pose if:
You have shoulder injuries, hip replacements, or balance disorders
You're in early stages of pregnancy unless under direct supervision
You feel dizzy or fatigued – stay safe and grounded
Final Thoughts
Bound Half Moon isn’t just about showing off flexibility—it’s about developing trust in your body, refining your awareness, and learning to move with strength and precision. Like all advanced asana, progress is gradual and comes with consistent practice.
