Parivrtta Ardha Chandrasana
Revolved Half Moon Pose
parivrtta = revolved, ardha = half, chandra = moon
Written and reviewed by The Kriya Yogi · Updated 25 September 2026
A standing balance on one leg with the torso revolved and the opposite hand to the floor.
- Family
- Balance
- Level
- intermediate
- Lineage
- modern
- Works on
- hamstrings · balance · spine
The yogic view
A modern standing posture from the twentieth-century repertoire; the classical texts contain almost no standing postures of this kind.
Benefits
- Builds single-leg strength through the standing leg's quadriceps and glutes while training balance under rotation
- Opens the hamstrings of the lifted leg through active extension rather than passive stretch
- Trains thoracic rotation independent of the pelvis, useful for sports and daily reaching movements
- Strengthens the muscles that stabilise the standing-leg ankle and knee
- Improves proprioception and focus, since the pose collapses quickly without steady attention
How to practise
- From a lunge with the right foot forward, straighten the right leg and step the left foot in.
- Place the left hand on a block under the right shoulder.
- Lift the left leg to hip height, flexing the foot and pointing the toes towards the floor.
- Keep the pelvis level, then turn the chest to the right and extend the right arm upwards.
- Look forward or down, not up, if the neck complains.
- Hold five breaths and change sides.
For seated or floor-based work, use a clean, stable surface with enough support for comfort.
Common mistakes
- Dropping the lifted hip: this turns the twist into lumbar side-bending. Fix: keep the top hip stacked over the bottom hip and think of pressing the lifted heel back rather than up.
- Twisting from the neck first: looking up before the chest has turned strains the cervical spine. Fix: rotate ribcage first, then let the head follow last.
- Locking the standing knee back: hyperextension destabilises the balance. Fix: keep a micro-bend and press evenly through the whole foot.
- Rushing into the full pose: attempting the pose without a block usually collapses the twist. Fix: use a block until the hips are reliably level.
Variations and progressions
- Easier: keep the back hand on a block or against a wall for balance, and hold the lifted leg lower than hip height
- Easier: practise the shape at the wall, back heel resting on it for a fixed reference point
- Harder: remove the block and float the supporting hand just above the floor
- Harder: hold the big toe of the lifted foot for a bound variation, adding a shoulder and hip opening demand
Breath and energy
The pose asks for a steady, even breath, since any held tension in the belly disturbs balance. Practitioners often direct attention to the navel centre (manipura) as the stabilising point, since balance postures depend on core engagement more than muscular force. A light mula bandha through the standing leg's foot and pelvic floor gives the pose its quiet, gathered quality rather than a wobbling one.
What research shows
Balance, hamstring length and thoracic rotation are all required at once, and a block under the supporting hand removes the first obstacle without diminishing the second two. The pelvis should stay level — dropping the lifted hip is the usual cheat and it turns the twist into lumbar rotation. Keeping the lifted leg's hip pointing down is what makes the posture worth doing.
Questions about Parivrtta Ardha Chandrasana
+ Is Parivrtta Ardha Chandrasana a classical pose?
No. It is a twentieth-century standing balance developed within the modern postural yoga repertoire; the classical hatha texts do not describe standing balances of this kind.
+ Why do I fall out of Revolved Half Moon every time?
Most falls come from twisting before the standing leg and pelvis are stable. Set the balance first with both hips level, then add the rotation last.
+ Should I use a block in this pose?
Yes, for most practitioners. A block under the hand raises the floor and removes the hamstring-length obstacle so the balance and twist can be practised honestly.
+ What does Parivrtta Ardha Chandrasana stretch?
It lengthens the hamstring and calf of the lifted leg and rotates the thoracic spine, while the standing leg works isometrically for stability.
+ Is this pose safe in pregnancy?
It is generally avoided or heavily modified in pregnancy because of the balance demand and the closed twist across the abdomen; consult a qualified prenatal teacher.
+ How long should you hold Parivrtta Ardha Chandrasana?
Hold Parivrtta Ardha Chandrasana for five to eight slow breaths, which is roughly thirty to forty-five seconds, and repeat once or twice if you want more from it. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Parivrtta Ardha Chandrasana suitable for beginners?
Not as a first posture. Parivrtta Ardha Chandrasana is an intermediate balance shape: it assumes you can already hold the foundational postures for around eight calm breaths and move in and out of them with control. Most people are ready after a few months of regular practice, and the preparatory postures listed on this page are the honest route in.
+ What are the modifications for Parivrtta Ardha Chandrasana?
The variations and progressions section above sets out the specific options for Parivrtta Ardha Chandrasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Parivrtta Ardha Chandrasana?
For Parivrtta Ardha Chandrasana specifically: spinal injury; pregnancy; balance impairment. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Parivrtta Ardha Chandrasana?
Prepare with Ardha Chandrasana (Half Moon Pose), Parivrtta Trikonasana (Revolved Triangle Pose). Release afterwards with Uttanasana (Standing Forward Bend), Shavasana (Corpse Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ What does Parivrtta Ardha Chandrasana mean in Sanskrit?
Parivrtta Ardha Chandrasana translates as revolved half moon pose — parivrtta = revolved, ardha = half, chandra = moon The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.
Cautions
- spinal injury
- pregnancy
- balance impairment
Keep reading
Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.