Category: Twists
Level: advanced
Hold: 3–5 breaths per side
Type: Asana
Breath: Inhale to lengthen and steady, exhale to revolve — keep the breath smooth even when you wobble.

Revolved Half Moon

Parivrtta Ardha Chandrasana — "revolved half-moon posture"

A one-legged balance and a spinal twist at the same time: standing on one leg, torso parallel to the floor, chest revolving toward the standing-leg side. Expect wobbles — they're part of the pose.

Step by step

1From a lunge with your right foot forward, hands on blocks or the floor, shift your weight into the right leg.
2Lift your left leg to hip height behind you, flexing the foot and keeping the hips roughly level with the floor.
3Bring your left hand under your left shoulder on the floor or a block.
4Inhale to lengthen your spine forward; exhale and revolve your chest to the right.
5Reach your right arm toward the ceiling, stacking the shoulders as much as your balance allows.
6Keep the lifted leg reaching strongly back, and gaze down or sideways to stay steady.
7Lower the leg with control and repeat on the other side.

Benefits

✓ Challenges single-leg balance while the spine rotates.
✓ Strengthens the standing leg, hip, and core.
✓ Stretches the hamstring of the standing leg.
✓ Sharpens focus — the pose falls apart the moment attention drifts.

Make it yours

· Put a tall block under the bottom hand — nearly everyone twists better from a raised base.
· Press the lifted foot into a wall behind you for a stable, honest version of the full shape.
· Keep the top hand on your hip instead of reaching it up.

Take care

During pregnancy, skip deep closed twists and precarious balances like this one — ask a qualified teacher for alternatives.
With a recent spinal injury, avoid deep twisting until you have guidance.
If balance is unreliable today, practice near a wall or choose Revolved Triangle instead.

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one

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