Each month for my Patreon community I release two exclusive yoga classes. The hour long class for September focuses on ardha chandra chapasana, sugar cane pose. It’s a challenging pose that requires a back bend and balance. One of my favorite ways to warm up for Chapasana is the modified kneeling varation. This leads me to this 12-minute SugarCane Yoga Pose Sequence now available to practice on my YouTube channel.
If you can’t view the embedded video above, you can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every week. However, for exclusive longer format videos sign up for my Patreon community. This month we explored a 60-minute class on full ardha chandra chapasana, including the modified prep poses in this video. Patrons also get early access to all my videos, along with lots of other benefits.
Modified SugarCane Yoga Pose Sequence
For this pose a warm up is essential. Plus it’s a great way to notice differences in your body right to left. This modified sugarcane yoga pose sequence begins seated in sukhasana for grounding before coming into seated windshield wipers to mobilise the hips. For the spine, come to all fours and roll through cat and cow poses.
To prepare your upper body to support your weight we begin to play with bird-dog. When extending we have the opportunity to explore a back bend by holding the back foot. This allows us to see how the hips and back feel, are your warmed up enough?After a pause in child’s pose, rise back to all fours and then into a modified side plank. From here we pause, breathe, and build.
Finding your balance, float the top leg away from the floor. If you feel balanced and strong try bending the knee and sending the foot back towards the butt. Can you grab the foot? If yes, can you grab on both sides? If you can’t connect the hand and foot, then just reach. Or alternatively use a yoga strap.
After repeating everything on both sides, to cool down come into seated forward fold. For this practice I opted to support the back of the knees with yoga blocks. You could use a rolled up blanket, folded towel, or cushion.
As I mentioned this modified sugarcane yoga pose sequence is a great way to warm up for full chapasana, or as a short stand-alone practice. Perfect for beginners, and especially good for those people that sit a lot as it opens the hips and chest, while providing a gentle backbend. Give it a try!
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Want more yoga?
If you’re looking for real yoga for real bodies, consider joining my Patreon. Each month I release two yoga classes exclusively for my Patreon community. Other ways to find more yoga with me are signing up for my 7-day yoga challenge, or subscribing to my YouTube channel.
Questions
- Have you heard of sugarcane pose before?
- Do you like backbends?
- How tight are your hip flexors?
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