Sugarcane Pose

Description

Standing on one leg, place the hand on the same side on a block on the floor and lift your other leg back until it is parallel to the floor, as in Half Moon Pose, shift your body weight onto your supporting leg, and stabilize your pelvis, keeping it open to the side. Bend the knee of your raised leg, then grab your foot with your top hand and gradually push your foot into your hand to create an opening in the front of your hip and torso. Keep your supporting foot engaged and stable, with your knee slightly bent if needed depending on your control, and keep your pelvis open without letting it tip backward excessively. Keep your bottom arm resting on the floor or on a block under your shoulder, open your torso without collapsing, and keep your neck long, with your gaze toward the floor, to the side, or upward, depending on what is comfortable for your neck. Keep your breathing calm, aiming for stability, opening, and control, then return to the starting position and repeat on the other side.

Settings

Equipment

Other

Positions

Stand Up

Muscle groups

Hip abductorsHip flexorsKnee flexorsKnee extensorsShoulder abductorsLumbar lateral flexorsLumbar rotatorsFoot arch stabilizers

Difficulty

Difficult

Movement

ExtensionTiltFlexion

Contraction mode

Isometric