Sugarcane Pose aka Ardha Chandra Chapasana is a variation of Half Moon Pose with a little extra quad stretch. If you want to challenge yourself a little further you can try to hover the rooted hand off the floor!
Pose Summary
Steps
Step 1
Begin in Tadasana (mountain pose) with your feet together and arms alongside your body. Distribute the weight evenly in your feet. If you have a hard time staying balanced here stand with the feet parallel and hip distance apart.
Step 2
On an exhale, step your left leg about 3 to 4 feet in back of you and turn that back foot at about a 45 degree angle so that the back toes are pointed towards the top left corner of your mat. The front toes are pointed forwards and are parallel with the front edge of your mat.
Step 3
Engage the belly by gently drawing the navel in and up towards the spine.
Step 4
On an inhale, lift the arms to shoulder height, palms face down towards the ground. Relax the shoulders away from the ears as you keep the arms and fingertips active. Begin to reach forward with the front arm as shift your hips back.
Step 5
When you can’t lengthen anymore hinge from the outer right hip and reach the right hand down as you reach the left arm up. This is Trikonasana
Step 6
Bring your left hand to your left hip. Then, bring your gaze about 2 feet in front of your right pinky toe and start to bend the right knee eventually shifting the weight into that right leg as you lift the left leg up and back. Tuck the right hip underneath the left.
Step 7
The right fingertips come to a block or the ground where you gaze is. Straighten the standing leg without locking out the knee or gripping the toes. Distribute the weight evenly in your standing foot by lifting the inner arches and rooting down through the big toe and pinky side of the foot evenly.
Step 8
Raise and lengthen the back lifted leg to hip height. Then begin to bend at the knee and reach behind with the left hand to grab hold of the top of the foot. Press the top of the foot into the hand and hand into the top of the foot.
Step 9
Ensure the shoulder blades are drawing down the back and away from the ears Your gaze is straight out or up towards the sky if you can do so without crunching the neck.
Step 10
To release, gently bend the standing leg and bring the lifted leg back to the earth. You can bring your hands to your hips as you return to mountain pose. Repeat on the other side.
Benefits
- Tones ankles, legs, hips, buttocks, and abdomen
- Stretches groin, calves and quads
- Promotes balance, full body coordination and awareness
Contraindications
- Low blood pressure, headaches, insomnia or diarrhea
- Don’t bring the gaze up if you have a neck injury rather keep it forward