Ardha Chandra Chapasana

Ardha Chandra Chapasana (Sugarcane pose) involves side bend, strength, stretch, inversion, and balance.

It is a great hip and chest opener.




1 – Stand in Trikonasana with the right foot in the front. Step your left foot a little closer to the right foot, and place your right hand / fingertips on the ground or a block about one foot away from your right toes. Left hand can be on the waist or wherever you find a balance well.
2 – Slowly shift your body weight to the right foot. Keep whole leg strong, but avoid hyper-extending your right knee. Use the help of your right hand to find your balance. Press down the big toe and the outer edge of the foot to have more stability.
3 – Set your drishti about two feet away on the ground from the right toes. Slowly, lift your left leg up with your left foot flexed to engage your leg muscles. As you exhale, bend your left knee and bring the knee closer to the chest to grab the left ankle with your left hand.
4 – As you inhale, bring your left hand and leg back and up, tuck your belly in and expand the chest. Feel the stretch from the chest throughout to the left quadriceps.
5 – Stay focused and bring your left leg down on the ground. Repeat the other side.





– Stretches the quadriceps, hamstrings, spine, arms, and chest
– Strengthen the core, the entire legs, groin, spine, arms
– Tones ankles, legs, hips, buttocks, and abdomen
– Activates the Manipura chakra – Boosts self-esteem
– Improves balance and concentration
– Helps to reduce anxiety, fatigue, and stress
– Great for constipation, indigestion and gastric related problems




Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.
– Injury in the ankles, hips, knees, neck, or lower back
– Low blood pressure
– Diarrhea
– Headache
– Frequent dizziness