Gaze aheadFoot held, knee bentChest opensHand light on the floorRevolved Sugarcane Pose
Parivṛtta Ardha Chandra Chapāsana
Read what the gnome says
Revolved Sugarcane Pose! Stand on one leg, hold the opposite foot behind you, and twist the chest open. Press the foot into the hand, standing leg firm. Gaze steady. Breathe, then switch. Sweet, balanced gnome.
Works on Quadriceps · Hip flexors · Obliques
How to do it
- Stand on one foot, bend the other knee and take hold of the foot behind you.
- Fold forward and place the free hand on the floor, twisting the chest open.
- Press the foot into the hand, keep the standing knee soft and hold; switch sides.
Common mistakes
- Don’t lock the standing knee.
- Don’t pull the heel roughly toward the glutes.
- Don’t crank the neck.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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