Sugarcane Pose anatomy
Sugarcane Pose · Ardha Chandra Chapasana · Tư thế cây mía
Sugarcane Pose mainly works quadriceps (right), gluteus medius, gluteus maximus (left), hamstrings (left); it stretches hamstrings (right), adductors (right), rectus femoris (left), iliopsoas (left); gluteus minimus (right), tibialis anterior (right), fibularis group (right) stabilize.
Opening the 3D model…
From Half Moon: balance on one straight leg with the same-side hand on the floor or a block about 30 cm ahead, toward the little-toe side of the standing foot; the torso and pelvis open to the side. Bend the lifted knee, bring the heel toward the buttock and catch the top of the foot or the ankle with the top hand. Kick the foot gently into the hand so the thigh extends back and the chest opens a little more in a light backbend. A blend of balance and backbend: the gluteus medius of the standing leg holds the pelvis while the front of the lifted thigh lengthens deeply.
Muscles in this pose
Working (contracting): Quadriceps (right), Gluteus medius, Gluteus maximus (left), Hamstrings (left), Erector spinae, Serratus anterior (right), Deltoid (left)
Stretching: Hamstrings (right), Adductors (right), Rectus femoris (left), Iliopsoas (left), Rectus abdominis, Pectoralis major (left), Biceps brachii (left)
Stabilizing: Gluteus minimus (right), Tibialis anterior (right), Fibularis group (right), Obliques, Quadratus lumborum, Transversus abdominis, Triceps brachii (right), Deltoid (right)
Why these muscles work or stretch
- Quadriceps · Working (contracting): Keeps the standing leg straight and stable
- Gluteus medius · Working (contracting): Holds the pelvis open over the standing leg
- Gluteus maximus · Working (contracting): Extends the lifted hip, kicking the foot into the hand
- Hamstrings · Working (contracting): Bends the lifted knee
- Erector spinae · Working (contracting): Arches the back gently, opening the chest
- Serratus anterior · Working (contracting): The bottom hand pushes the floor away
- Deltoid · Working (contracting): Takes the top arm back to hold the foot
- Hamstrings · Stretching: Lengthen with the standing hip flexed
- Rectus femoris · Stretching: Deepest stretch: hip extended while the knee bends
- Pectoralis major · Stretching: The arm reaching back to the foot opens the front of the shoulder
- Tibialis anterior · Stabilizing: Keeps you balanced over the standing foot
- Transversus abdominis · Stabilizing: Protects the lower back
Practice cues
- Keep the standing leg straight and steady, with the weight in the leg rather than the bottom hand
- Kick the foot into the hand so the thigh moves back; don't yank with the arm
- Keep the bent knee at hip height instead of letting it drop; use a strap if you can't reach the foot yet
Benefits
- Strengthens the standing leg, especially the gluteus medius holding the pelvis
- Stretches the front of the thigh and hip flexors of the lifted leg
- Opens the chest and front shoulder in a light backbend while balancing
- Trains balance and focus
Cautions / contraindications
- Use caution with dizziness or low blood pressure; practice at a wall
- Use caution with pain in the standing or lifted knee
- Go gently with low-back or sacroiliac pain; reduce the backbend
- Use caution with pain in the shoulder holding the foot; use a strap
Easier variations
- Put the bottom hand on a block and lean the back against a wall
- Loop a strap around the lifted foot instead of holding it directly
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Dancer Pose Natarajasana
- Full Dancer Pose Natarajasana
- Half Moon Pose Ardha Chandrasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Wild Thing Camatkarasana
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)