Sugarcane Pose - Ardha Chandra Chapasana | Yoga Teacher Training

Use this pose to extend from Ardha Chandrasana.yoga-pose-20

Ardha Chandra Chapasana is a beautiful big heart opener and will bring with it a sense of freedom and lightness BUT it’s important that you warm up properly beforehand.

Start with Surya Namaskar A and B and add Anjaneyasana, Trikonasana, Utthita Parsvakonasana and Ardha Chandrasana for good measure.

How to do Sugarcane Pose, Ardha Chandra Chapasana

  • From Ardha Chandrasana reach back and take hold of the top foot. Ground down through your supporting leg and press the supporting foot’s big toe mound into the floor. This will help stabilize the body as it opens and your center of gravity shifts back.
  • Feel your ribcage expand as it lifts to the sky and you press your hand into your foot and your foot into your hand.
  • Take your gaze skyward and become aware of the stretch through the front of the trunk and the top shoulder.

The lovely thing about this pose is that it illustrates physically, the relationship between lightness and grounding. To find lightness, to be able to peel open the body, you must first tether yourself to the floor. Without this firm downward connection your pose will be unstable, your balance difficult. Equally, without the lifting action of the body you will collapse in on yourself and feel heavy. As with all things in yoga, balance is paramount.

As Ardha Chandra Chapasana – Sugarcane Pose – is an asymmetrical backbend it is important to ensure you maintain breadth through the lower back and length through the spine.

Tip: If the foot is out of your grasp grab a strap and use it to lasso the foot until your quadriceps and hip flexors open enough for you to hold your foot on its own.

Shades of Yoga is a yoga teacher training company that offers year-round yoga teacher training courses in both Bali and Costa Rica.