Sugarcane Pose

Ardha Chandra Chapāsana

Read what the gnome says

Sugarcane! From Half Moon, bend the top knee and catch the foot with the top hand. Press the foot into your hand and open the chest to the sky. Stack the hips, keep the floor hand under the shoulder. Don't crank the back, lift from the front of the thigh. Breathe, sweet gnome.

Works on Glutes · Quadriceps · Hip flexors

How to do it

1. Stand on one foot, bend the other knee and take hold of that foot or ankle behind you.
2. Press the foot into the hand and lift the chest, letting the thigh draw back.
3. Keep the standing knee soft, hold steady and breathe, then switch sides.

Common mistakes

• Don’t lock the standing knee.
• Don’t crunch the lower back: lengthen through the front of the thigh.
• Don’t pull the heel roughly toward the glutes.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bird of ParadiseAdvanced
• Bound Half MoonAdvanced
• Half-Lotus Toe StandAdvanced
• Horse PoseAdvanced
• Standing Leg Behind the HeadAdvanced
• Standing Split (Trivikrama)Advanced