Sugarcane Yoga Pose

Ardha Chandra Chapasana

Sugarcane Yoga Pose
overview

Sugarcane Yoga Pose is a standing pose that targets the quads and hamstrings and is ideal for yogis and yoginis at an intermediate level.

manipura – the wisdom chakra
related poses

intermediate | standing | quads, hamstrings

[yoga-sharrre]

[yoga-tags]

How To Do Sugarcane Yoga Pose
  1. Begin by entering the Half Moon Pose (Ardha Chandrasana), right foot planted firmly on the ground with the left foot lifted so the left leg is parallel to the floor, or slightly higher to create a wider angle between you left and right legs. Your left arm should be lifted straight up from your shoulder, fingers pointing upward, with a straight line running down through your right arm and into your right palm, which should be pressed into the floor.
  2. When you feel stable in this pose, bend the left knee, drawing your heel in toward your buttocks. Reach back with your left hand and grab the top of your left foot. Your thigh should still be parallel to the floor if that’s how you began, or the knee may be lifted slightly.
  3. Using your left hand, push into the foot to bring it closer to the buttocks, while simultaneously pushing the back of the foot into your hand. This will create a slight curve in the spine and deepen the stretch. Turn your head gently to look up the length of your arm.
  4. Hold this pose for a few breaths, or 20-30 seconds, breathing deeply. To come out, release the foot and extend your leg back to the Half Moon Pose, then lower your left foot to the ground and come back to standing position. Enter the Half Moon Pose on the other side and repeat all steps.
Notes
  • Avoid this pose if you have a knee or thigh injury.
  • If you have a history of neck injuries do not turn your head to look up at the end. Instead, stare straight ahead.
  • Do not attempt this pose if you are unable to comfortably perform the Half Moon Pose and remain stable.
  • The majority of your weight should be on your leg, not your hand.
Tips

If you cannot reach the floor with your hand use a block. Start with the tallest block and as your flexibility improves move to shorter blocks until you can reach the ground on your own.

Stretches & Strengthens

All Muscles: Quads, hamstrings, calves, shoulders, knees

Target Muscles: Quads, hamstrings

Health Benefits of Sugarcane Yoga Pose
  • Can relieve stress, anxiety and fatigue.
  • Improves balance.
  • May relieve pain associated with sciatica, osteoporosis and menstruation.
  • Improves digestion and may relieve constipation, gastritis and indigestion.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ardha Chandra Chapasana

(are-dHAH chan-drah chah-PAHS-anna)

ardha: half, one part
candra: glittering, shining
chapa: bow, rainbow
asana: posture

History & Mythology

History & Mythology


There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?

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