Bound Half Moon Twist - Baddha Parivrtta

Bound Half Moon Twist (Baddha Parivrtta Ardha Chandrasana)


Bound Half Moon Twist Pose is generally known as Baddha Parivrtta Ardha Chandrasana. The Word Baddha parivrtta Ardha Chandrasana is originated from Sanskrit Word. In, which Baddha – Locked, bound, Parivrtta – Revolved, twist, Ardha – Half, Chandra – Moon and Asana – pose.
Bound Revolved Half Moon Twist Pose helps to stimulate the solar Plexus, Manipura Chakra; this chakra is connected with personal power as well as self – esteem also.
Baddha Parivritta Ardha Chandrasana is a standing yoga pose that combines the benefits of balancing, twisting, and stretching. It is an intermediate-level pose that requires focus, strength, and flexibility.

Step-by-Step Instructions

Step 1
Begin in Adho Mukha Svanasana, also known as Downward-Facing Dog.
Step 2
Inhale deeply and raise your right leg upward. Point your toes towards the ceiling while keeping your knees straight.
Step 3
Exhale and transition into Ashwa Sanchalanasana, or Runner's Pose.
Step 4
Inhale again, entering Virabhadrasana, or Warrior Pose.
Step 5
As you exhale, twist your torso to the right side. Place your left elbow on your right knee and lift your chest towards the sky.
Step 6
Position your left palm on the outside of your right foot. Simultaneously, lift your right arm up with your fingers pointing towards the ceiling.
Step 7
Bring your left shoulder towards your right inner thigh. Wrap your left arm around your right thigh and circle your right arm behind your back, reaching for your left hand.
Step 8
Ensure that your shoulders remain broad and avoid collapsing your body forward.
Step 9
Turn your gaze upwards, directing your eyes towards the ceiling, and hold this pose for 3 to 6 deep breaths.
Step 10
Exhale and bring your left leg next to your right leg.
Step 11
Inhale slowly, lifting your left leg up until it becomes parallel to the ground.
Step 12
Maintain this position for 3 to 6 long breaths.

Benefits and Contraindications


Stimulates the digestive system and detoxifies the body

Improves balance and stability

Strengthens the legs, core, and hips

Stretches the spine and shoulders

Calms the mind and relieves stress and anxiety


Low or high blood pressure

Neck pain

Pregnancy the second and third trimesters


Modifications and Props for Beginners

  • If you have trouble balancing in this pose, use a block to support your bottom hand. Place the block on the mat directly under your shoulder and adjust the height of the block as needed. This will help you to feel more stable and grounded.
  • If you have trouble balancing, use a wall for support. Stand with your back to the wall and place your bottom hand on the wall. This will help you to stabilize your balance and prevent you from falling over.
  • If you cannot straighten your bottom leg, bend it slightly or place your foot on a block. You can also keep your top foot on the floor instead of lifting it up. Focus on maintaining the twist and lengthening your spine, rather than worrying about the position of your legs.

Useful Tips

  • Start with a strong foundation by rooting down through your standing foot and engaging your core.
  • Focus on lengthening your spine and keeping your chest open.
    Use your breath to deepen the twist and create space in your body.
  • Don’t force yourself into the pose – only go as far as feels comfortable for your body.
  • Practice regularly to build strength and flexibility in your body.

Frequently Asked Questions

What are some common mistakes to avoid when practicing Bound Half Moon Twist?

Some common mistakes to avoid when practicing Bound Half Moon Twist include collapsing the chest or rounding the back, letting the knee of the standing leg bend too much, and not engaging the core or the leg muscles enough. It’s also important to avoid forcing the pose and to listen to your body to avoid injury.

Is Bound Half Moon Twist safe during pregnancy?

It’s always best to check with your healthcare provider before practicing yoga during pregnancy. Bound Half Moon Twist can be practiced during the first trimester, but it’s usually advised to avoid deep twists during the second and third trimesters.

Can beginners practice Bound Half Moon Twist?

Bound Half Moon Twist is an intermediate to advanced level yoga pose that requires strength, balance, and flexibility. It is recommended for experienced practitioners, but beginners can work up to it with the help of a qualified yoga teacher.

Is Bound Half Moon Twist safe for everyone to practice?

It can be challenging for beginners or people with balance or mobility issues.
People with low blood pressure, vertigo, or neck or shoulder injuries should be cautious or avoid this pose.
Always listen to your body and modify or skip the pose if it causes pain or discomfort.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.