Gomasana
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Sugar Cane Pose
StandingBalanceBackbend

Sugar Cane Pose

Ardha Chandrasana Chapasana

An advanced variation of Half Moon Pose (Ardha Chandrasana) in which the top foot is caught with the top hand, pulling the heel toward the glute to create a quad stretch and a deep backbend while balancing on one leg.

  • ·Deepens the hip flexor stretch of Half Moon
  • ·Opens the chest and shoulder
  • ·Challenges balance and coordination

Instructions

  1. 1Begin in Half Moon Pose, balancing on your right foot with your left leg lifted parallel to the floor and right hand on the mat or a block.
  2. 2Bend your left knee, drawing the left heel toward your left sitting bone.
  3. 3Reach your left hand back to catch the inner arch or top of your left foot.
  4. 4Press your foot into your hand and your hand into your foot to create resistance and lift your chest.
  5. 5Stack your left hip directly above your right hip and rotate your torso open toward the ceiling.
  6. 6Fix your gaze on a steady point in front of you to maintain balance throughout the pose.
  7. 7Hold for 3-5 breaths, release the foot gently, and return to Half Moon before switching sides.

Contraindications & precautions

  • ⚠Ankle instability or recent ankle sprain — single-leg balancing on an unstable ankle risks further injury.
  • ⚠Low back pain or lumbar instability — the spinal extension combined with rotation places high load on the lumbar segment.
  • ⚠Neck injury or cervical tension — turning the gaze upward while balancing can aggravate the cervical spine.

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