Vinyala

Pose sheet

Sugarcane Pose

Ardha Candra Cāpāsanaअर्ध चन्द्र चापासन

Balance on one foot and hand; grasp your lifted foot and arch your torso.

Open this pose in the 3D body

Steps

Support

Standing foot and fingertips of the hand on that same side.

Enter

  1. From Extended Side Angle, move your lower hand forward; look down.
  2. Inhale and lift your back leg into Half Moon.
  3. Bend your lifted knee; grasp its instep with your upper hand.
  4. Move your knee back; align your lifted thigh with your torso.
  5. Press foot into hand; stack your hips and open your chest.

Hold

  1. Keep your lower hand under your shoulder, ahead of your foot.
  2. Engage your standing leg without pushing your knee backward.
  3. Stack your hips; align your lifted thigh with your torso.
  4. Press foot into hand; lengthen your torso as you arch.

Exit

  1. Release your foot; place your upper hand on your hip.
  2. Look down; bend your standing leg and lower your lifted foot.
  3. Return to Extended Side Angle and repeat on the other side.
Breathing
Breathe softly and evenly throughout the pose.
Gaze
Upward; toward the floor as an adaptation.
Duration
3–5 breaths per side.

Adapt

Adaptations

  • BlockSupport your lower hand on a block beneath your shoulder.
  • ChairRest your lower forearm on the seat of a chair.
  • Downward gazeLook at a fixed floor spot while holding your foot.

Variations

  • Preparatory: pelvis facing the floor while maintaining the foot grip.
  • Funky: crossed grip, no supporting hand; upper arm wraps behind.

Signals of effort

  • Weight on one foot and one hand.
  • Lifted knee bent; foot held behind your body.
  • Extension of your spine and the shoulder holding your foot.
  • Neck rotation when looking upward.