Sugarcane Pose
Ardha Chandra ChapasanaA balancing backbend built on Half Moon, catching the lifted back foot to open the quad and chest. Combines standing balance, a hamstring stretch, and a backbend.
- 01Come into Half Moon with the bottom hand on the floor or a block.
- 02Bend the lifted top leg and catch the foot with the top hand.
- 03Kick the foot into the hand to open the chest and lift the thigh.
- 04Keep the standing leg strong and the hips stacked open.
- 05Find a steady gaze and breathe into the backbend.
- 01Root the standing leg before you catch the foot.
- 02Kick the foot into the hand to rise.
- 03Stack the hips open, chest rotating up.
- 01Collapsing the standing side — stay lifted through the whole shape.
- 02Cranking the foot instead of kicking into the hand — the kick creates the lift.
- 03Losing the hip stack and folding forward — keep the chest rotating open.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.