Vinyala

Pose sheet

Revolved Sugarcane Pose

Parivṛtta Ardha Candra Cāpāsanaपरिवृत्त अर्ध चन्द्र चापासन

Balance on one foot, twist your torso, and grasp the opposite foot.

Open this pose in the 3D body

Steps

Support

Right foot and left palm; right hand holds left foot.

Enter

  1. From a right-foot-forward lunge, place your left hand ahead of it.
  2. Lift your left leg; lengthen your torso and level your hips.
  3. Exhale and turn your chest to the right.
  4. Bend your left knee; grasp your foot with your right hand.
  5. Press your foot into your hand and lift your chest.

Hold

  1. Keep your pelvis facing the floor.
  2. Ground your outer heel and big-toe mound.
  3. Keep your raised thigh aligned with your torso.
  4. Direct the twist through your chest, keeping your torso long.

Exit

  1. Release your foot and straighten your raised leg again.
  2. Bend your right knee; lower your left foot and unwind.
  3. Bring your feet together, rise, and repeat on the other side.
Breathing
Inhale to lengthen; exhale to twist. Keep breathing throughout the hold.
Gaze
Look down.

Adapt

Adaptations

  • BlockPlace your left palm on a block beneath your shoulder.
  • Without the gripKeep your raised leg straight in Revolved Half Moon.

Variations

  • Open Sugarcane: same-side grip.
  • With a hand wheel.

Signals of effort

  • One foot bears weight together with the opposite hand.
  • Weight through your left wrist.
  • Torso rotation combined with extension.
  • Raised knee bent, with an opposite-hand grip behind your back.