Revolved Surarcane Pose - Parivrtta Ardha Chandra Chapasana

Revolved Surarcane Pose - YanvaYoga

Contents

Revolved Sugarcane Pose or Parivrtta Ardha Chandra Chapasana in Sanskrit (Parivrtta means ‘Revolved’, Ardha means ‘half’, Chandra is ‘moon’, Chapa means ‘arc or bow’, and asana means ‘pose’) is an advanced level yoga pose that is performed in a standing position. This is a variation of Revolved Half Moon Pose (Parivrtta Ardha Chandrasana).

Same as in Revolved Half-Moon Pose, Revolved Sugarcane Pose involves torso rotation and opens the chest as you hold your foot from your back. It also works as a hip opener and leg stretching pose at the same time. Being a balancing pose, it also helps to release stress and work on focus and groundedness.

Step-by-Step Instructions

Step 1
Start in Revolved Half Moon Pose with your left foot and right hand on the ground.
Step 2
From Revolved Half Moon Pose or Parivrtta Ardha Chandrasana bend the raised (right) leg and grab your ankle or foot with the opposite (left) hand behind your back
Step 3
Breathe deeply and try to work on your balance while in the pose.
Step 4
Stay for 3 to 5 deep breaths, then slowly release and repeat on the other side.

Benefits and Contraindications

Benefits

Stretches the shoulders, back and hamstrings

Improves balance and coordination

Improves digestion

Helps to relieve stress

Strengthens the legs and core

Contraindications

Low blood pressure

Insomnia

Diarrhea

Neck injuries

Pregnancy

Photo poses in different angles

Modifications And Props For Beginners

  • Use a block, chair, or wheel under your hand that is reaching the mat. This will help you find better stability and thus to feel more confident in the posture.
  • If you can’t reach your ankle or foot with your hand, you can use a strap or towel to help you reach.

Revolved Surarcane Pose Anatomy

Here is a small description of how different parts of the body are activated in a pose from an anatomical perspective:

  • Legs: The pose requires a strong and active engagement of the standing leg, particularly the quadriceps, hamstrings, and glutes. The lifted leg should be actively flexed and engaged in order to maintain balance.
  • Core: The core muscles, including the transverse abdominis, rectus abdominis, and obliques, are engaged to support the spine and maintain balance.
  • Spine: The pose involves a deep twist of the spine, particularly in the thoracic spine, which helps to increase spinal mobility and improve digestion.
  • Shoulders: The pose requires a strong engagement of the shoulders to maintain stability and balance while twisting. The rotator cuff muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis, are particularly active in this pose.
  • Hips: The hips are involved in this pose to maintain balance and stability. The hip abductors, including the gluteus medius and minimus, are particularly active in stabilizing the pelvis.
  • Breathing: The pose requires deep and controlled breathing to help maintain balance and focus. The expansion and contraction of the ribcage during each breath can also help to deepen the twist in the spine.

Frequently Asked Questions

Variations

  • Revolved Sugarcane Pose with Wheel
  • Revolved Sugarcane Pose with Block
  • Revolved Sugarcane Pose with Chair
  • Revolved Half Moon Pose

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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.