Sugarcane
Maya - Pose Assistant
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Benefits
Sugarcane Pose is an intermediate standing balance that evolves from Half Moon Pose. It adds a quadriceps stretch and backbend by catching the lifted foot, opening the hips, chest, and shoulders while challenging balance and coordination.
Practice Guide
Establish Half Moon Pose (Ardha Chandrasana) on your right leg, right fingertips on floor/block, left leg lifted parallel, left arm extended up.
Bend your lifted (left) knee. Reach back with your top (left) hand to grasp your left foot or ankle.
Once you have the foot, gently kick the foot into your hand, creating a bow shape with your back leg and torso (similar to Dancer's Pose action).
Open your chest more towards the ceiling. Keep your standing leg strong and stable.
Gaze can remain down, sideways, or turn upwards (most challenging).
Hold, breathe. Exit: Carefully release the foot, straighten the leg back to Half Moon, then lower the leg down. Repeat other side.
Modifications
Use a yoga strap around the lifted foot if you cannot reach it directly.
Keep your gaze down at the floor for greater stability.
Practice Half Moon Pose with your hand securely on a block first to build confidence.
Focus more on the balance and quad stretch initially, with less emphasis on the backbend component.
Safety Notes
⚠Knee injury on the lifted leg (be gentle with the quad stretch intensity)
⚠Ankle or knee injury on the standing leg
⚠Shoulder injury affecting the binding arm
⚠Significant balance issues (use support or modifications)
⚠Acute hip flexor strain
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.