Ardha Chandra Chapasana (Candy Cane Pose)

Ardha Chandra Chapasana (Candy Cane Pose) - FITZABOUT

Ardha Chandra Chapasana (Candy Cane Pose aka Sugarcane pose) is a permanent yoga balance pose, and the base pose is a creative practice of Half Moon Pose (Ardha Chandrasana).


In Sanskrit,

  • “Ardha” = “Half”
  • “Chandra” = “Moon”
  • “Chap” = “Bow”
  • “Asana” = “Pose or posture”


Known AsArdha Chandra Chapasana, Candy Cane Pose, Sugarcane Pose, Half Moon Bow Pose
Sanskrit NameArdha Chandra Chapasana
PronunciationUHR-duh CHUHN-druh-chahp-AHS-uh-nuh
English NameCandy Cane Pose, Sugarcane Pose, Half Moon Bow Pose
Pose LevelIntermediate
Pose Typestanding one-legged balance, backbend, forward bend, twist
Drishti PointUrdhva or Antara Drishti (up to the sky), Padhayoragrai or Padayoragre (toes/feet),
Hastagrai or Hastagre (hands)

And according to the name, the semi-lunar chapasana adds a bow formation to the base posture. Apart from chapasana most likely comes from chap, meaning chap or bow, your spine in the form of upper body shape and raised leg. This pose can be used in an order to increase leg strength, balance, or quadriceps.

Warm up and Preparatory Poses of Ardha Chandra Chapasana

The key to finding it more easily in this challenging posture lies in properly heating the body, and is certainly a consistent practice. After going through a few rounds of Surya Namaskar, I like to deepen my warm-up with the following pose before going to Chapasana.

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1. Trigonasana

This will train the line of the pelvis and stretch the edges of the body intensely. Along with core muscles, these muscles are required to maintain balance.

2. Virabhadrasana-III

It is a classic core strengthener and also a balancing pose. This pose trains the core and leg muscles to keep the body balanced.
Extended Side Angle (Utthita parsvakonasana) – Helps to stretch the chest and armpit muscles of the body.

3. Parivrtta Trikonasana (Bound Extended Side Angle)

A physician is required to keep the chest open, despite the tie on the back. The shoulders and chest learn to open beyond the comfort level and bring the flexibility needed for sugarcane posture.

4. Bowing Lord of the Dance Pose (Namitum Natarajasana)

This is a wonderful preparation to train the body to balance with the dam. This in turn trains the core muscles that are necessary to maintain balance in the semi-lunar chapasana.

5. Dancer pose (Natarajasana)

This pose trains the lower body to move to the Ardha Chandra Chapasana (Candy Cane Pose). The poso and quadriceps stretch are very prominent in this pose, and should be done with awareness of the hips and shoulders.

6. Half Moon Variation (Knee on the floor)

Similar to Half Moon but practiced in below knee position. This will provide a broad foundation for working on pelvic alignment in the final cane posture.

7. Half Moon Pose Block Wall (Ardh Chandrasana Block Wall)

It teaches proper alignment of Half Moon Pose with the help of props. It will also help in gaining confidence to try the sugarcane pose.

Step-by-step instructions to Ardha Chandra Chapasana (Candy Cane Pose)

Steps of Ardha Chandra Chapasana (Candy Cane Pose) - FITZABOUT
Steps of Ardha Chandra Chapasana (Candy Cane Pose)
  • Begin standing at the top of your mat in Mountain pose, or Tadasana.
  • On an exhale, step your right foot forward and step backward your left foot about 3 to 4 feet (depending on the length of your legs and the level of openness in your hips).
  • Lean forward to go for standing Half Moon Pose, standing on your right leg with the left leg parallel to the floor and the left arm lifted straight up.
  • Bend your left knee and release your left hand behind your left hand to hold the top of your left foot.
  • Keep your left thigh approximately parallel to the floor. This is fine if the thigh lifts slightly, but lifting the leg is not the primary goal of the pose.
  • Stretch your left leg towards your body with your left hand, but at the same time press your hand with your foot. This push-pull action creates a bow shape in the spine, changing the posture to the backbend.
  • Hold for one to five breaths before releasing the left leg back into the half moon position.
  • Return the left foot to the floor and try on the other side.
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Safety Tip

Avoid any posture if you have any injury to your:

  • ankle,
  • knee,
  • hip,
  • lower back.

As an equilibrium pose, this may not be appropriate during pregnancy.

Fix Mistakes

Avoid these errors to urge the foremost out of this pose and stop injury:

  • The most important part of this mudra is to keep your chest open towards the ceiling in the same way as it is in the half moon. If you can hold your left leg but it causes your chest to rotate towards the floor, you have lost the base of the posture and will likely be unable to locate the backbend.
  • Do not lock or hyperextend the knee of the standing leg. Keep it just a touch soft without bending the knee.

Ardha Chandra Chapasana variations with base pose

As yogis have different abilities, the pose of a given sum may be easier for a particular beginners but harder for another.

In such cases, as a yoga instructor, you can introduce posture variations to challenge a yogi who is looking for a specific yoga pose easier, or for easy change of posture for the yogis who is finding the main pose difficult. Can introduce

Therefore, variations can help the yogis to become more confident in their yoga practice, no matter the beginners level. And this is where your role as a yoga instructor becomes very important.

Benefits of Ardha Chandra Chapasana

  • Unlocks your hamstrings
  • Extends the hip flexors
  • Thighs
  • Quadriceps
  • Calves
  • Strengthens the ankles
  • Waist
  • Shoulders
  • Chest
  • Creates a sense of freedom and inspires you to stand up for your beliefs.
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The posture gradually invites openness in the ribase and abdominal muscles, lengthens the spine, and helps improve focus, balance, and coordination.

The whole body gathers in your pelvis: you pull all the power from your pelvis and with your feet and hands into the pelvis and pull away from your pelvis.

This pose encourages you to get on the ground through your bones and focuses your attention in creating balance, it opens your chest and expands your lungs, heart and abdomen. The muscles in your back are engaged to form a beautiful arch and are strong. Your head is carried by your strong neck muscles and the fascial lines are open in your arms.

Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.