YanvaYoga > Yoga Poses > Sugarcane Pose

Sugarcane Pose - Ardha Chandra Chapasana

23.02.202324.02.2023

Sugarcane Pose, also known as Ardha Chandra Chapasana in Sanskrit (Ardha means ‘half’, Chandra is ‘moon’, Chapa means ‘arc or bow’, and asana means ‘pose’) is a challenging yoga posture that requires balance, strength, and flexibility.

Sugarcane Pose is a variation of Half Moon Pose (Ardha Chandrasana) and involves a deep backbend while balancing on one leg. In terms of difficulty level, it is considered an intermediate to advanced pose that is often included in vinyasa and power yoga classes. This pose can be used in sequence for leg strength, balance, or quad stretching.

Pose Detail

Difficulty: Advanced, Intermediate
Body Position: Arm & Leg Support, Backbend Yoga Poses, Forward Bend Yoga Poses, Standing Yoga Poses
By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief, Yoga Poses For Weight Loss

Step-by-Step Instructions

Step 1

Begin in a standing position at the top of your yoga mat. Ground down through your feet and engage your core muscles.

Step 2

Shift your weight onto your left foot and lift your right leg up behind you. Bend your right knee and reach back with your right hand to grasp your right ankle or foot.

Step 3

Extend your left arm up towards the ceiling, keeping your gaze forward or up towards your left hand.

Step 4

Begin to hinge forward from your hips, keeping your spine long and your core engaged. Lift your right leg higher behind you, pressing your foot into your hand to deepen the stretch.

Step 5

As you continue to hinge forward, rotate your chest and shoulders towards the left side of your mat, reaching your left arm behind you to open up your chest.

Step 6

Hold the pose for several deep breaths, then slowly release and repeat on the other side.

Benefits and Contraindications

Benefits

Improves your leg strength as well as opening your hips and chest

Stretches the quadriceps and hamstrings

Improves balance and coordination

Improves digestion

Contraindications

Injury to your ankle, knee, hip, or lower back

Diarrhea

Pregnancy

Low blood pressure

Insomnia

Modifications, Props and Tips

Focus on maintaining a strong and stable foundation through your standing leg.
Use your core muscles to help you balance and stay upright.
Avoid hunching your shoulders or rounding your spine. Keep your chest open and your shoulders relaxed.
If you can’t reach your ankle or foot with your hand, you can use a strap or towel to help you reach.
Remember to breathe deeply and stay present in the moment, even as you challenge yourself physically.