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Sugarcane Pose (Ardha Chandra Chapasana) in Yoga? Tips, Technique, Correct Form, Benefits and Common Mistakes
Sugarcane Pose is a a complex pose found most often in vinyasa sequences.

It’s a challenging balance that requires you to hold your arms up while balancing sideways. It takes practice to get a hang of it, and it has many benefits.

The Sugarcane pose is a variation of the Half Moon Pose, which is an advanced balance (or more accurately, a counterbalance) pose. The Sugarcane starts with your feet hip-width apart, your core engaged and neutralised and a strong spine of the hips.

It’s essentially Half Moon on the move in its most challenging form. Carrying the same action forward from balance to extension, let’s take a closer look at how it works:

How to Do the Sugarcane Pose in Yoga with Correct Form?

This pose can be performed wherever you can reach your arms out at full length. Here’s how it’s done:
- Begin in Half Moon Pose—facing the ceiling while standing on your right leg and left leg parallel to the floor.
- Letting go of your left arm, bend your left knee, and reach behind you with your left hand to grab the top of your left foot.
- Keep your left thigh roughly parallel to the floor till you feel stable with your balance, but focus first on creating a stable base with your straight, standing leg before going deeper into this pose.
- With your left hand on your back, kick your right foot towards your left side.
- Push your foot into your hand, and turn to the left. This action helps open the side body and creates a backbend.
- Feel your chest expand forward to make this bow shape.
- Hold for one to five breaths before releasing the foot back into the Half Moon position. Return it to the floor, and try it again with the other leg.
Tips and Techniques for Sugarcane Pose in Yoga

Here’s how this pose is performed:
- Don’t bend your right foot at the knees when you take the first step in Ardha Chandra Chapasana.
- Bend from your lower back, making sure it is straight, and extend your right hand in front of you.
- It’s crucial to open up the chest when practicing the Sugarcane posture.
- Make sure your chest is not bending downward, even if you are unable to grasp your left leg by the left hand.
- The key to the Ardha Chandra Chapasana is lateral bending, so it’s crucial to open your chest externally rather than downward.
- An intermediate-level yoga pose is the Ardha Chandra Chapasana. Therefore, ensure that you are stable in the preparatory poses before starting.
- This asana’s main component is balance. Therefore, if you ever feel like you are losing your grip, simply gradually relax in tadasana, and exit the posture (standing posture).
Benefits of Sugarcane Pose

1) Your entire lower body is used and stretched in the Ardha Chandra chapasana position. The hips, thighs, calves and hamstrings expand as a result of practicing it.

2) Your spine is stretched, and its functionality is improved by doing the Ardha Chandra Chapasana. Because of our upright spines, we are capable of performing amazing things. This asana can stretch the spine and make it more flexible.

3) One leg and one hand must be used to balance the body in the sugarcane stance. This position helps improve overall body coordination, allowing the practitioner to hold the pose steadily. This posture enhances coordination while bringing your attention to various bodily functions.

4) Sugarcane Pose’s main goal is to get your chest open. In order to improve breathing, this helps to open the ribcage. Your ribcage opening increases the size of your lungs.

Common Mistakes to Avoid

No chest opening

Maintaining your chest open toward the ceiling, as it is in Half Moon, is the most crucial aspect of this pose. You’ve lost the foundation of the posture and probably won’t be able to explore the backbend if you can grab your left foot but it makes your chest rotate toward the floor.

Knee Position

The standing leg’s knee shouldn’t be locked or overextended. Without bending the knee, keep it just a little supple.

Bottom Line

All in all, the sugarcane pose has a wide variety of benefits. It can be advanced with time and regular practice and if included in your yoga exercises, will be an important milestone in these and your overall Yoga progression.

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But at the same time, you should take it easy. Start with a lower level and then proceed to a higher one when the body is ready for it. Only then will you be able to gain maximum benefits from such difficult poses.

The sugarcane pose, while challenging, can be a lot of fun to do and is certainly worth your time. Give it a shot and feel the benefits yourself. Please note that you should approach this pose with caution if you are recovering from an injury.

Q. Have you tried this yoga pose?

1 votes so far
July 14, 2022
3 great fitness tips to boost your workouts

Hello there and welcome to a further edition of the Lounge Health and fitness roundup. Each individual Saturday, we provide you a selection of conditioning stories that you may possibly have missed. At Lounge, our purpose is to offer you with the greatest achievable conditioning tips so you can get the most out of your schooling.

This we have a wonderful variety. In just one of the stories we carry you testimonies of biking fans from four major Indian towns. In the next, we convey you 3 HIIT workout routines that you must try. Lastly, we have a tale on how to do hanging leg raises the right way. Have exciting!

The finest Indian metropolitan areas for cycling fans

At any time since the pandemic began more than two several years back, cycling has develop into an incredibly well known way for people today to preserve their health. In reality, some have liked the practical experience so considerably, that they graduated to severe biking.

Nonetheless, how great are Indian towns when it arrives to delivering the right infrastructure for cyclists? In this tale, writer Shrenik Avlani speaks to fanatics from four important cities—Delhi, Bengaluru, Chennai and Mumbai—to exhibit how excellent, or not, these metropolitan areas are for cyclists.

3 good HIIT exercise sessions for quick health and fitness

For numerous individuals, when in question, do HIIT. Although there is a broad wide range of exercise possibilities out there, and though extra and more people are focusing on strength teaching, HIIT continues to be a significant favorite. The explanations for this is not challenging to see: The exercise routine is the most straightforward way to turn out to be suit and then manage exercise.

In this tale, author Bibek Bhattacharya tells you why it’s a superior strategy to blend in HIIT sessions with your normal toughness operate. He also brings you a assortment of three fantastic YouTube observe-alongside HIIT videos that will work miracles for your exercise.

How to improve your core physical fitness with the hanging leg raise

No training can be full with out you concentrating on main fitness. These muscular tissues present security and gas for the relaxation of the entire body and are indispensible for common general wellbeing and exercise. It is really significant, as a result, that you train them.

On the other hand, after a long time of core routines, you may perhaps be bored of the very same old ground-centered physical exercises. What’s even worse, your muscles might not even be responding to them any more. With that in head, writer Pulasta Dhar delivers you the hanging leg raise development. With the assist of movies, he tells you how to grasp them, and how to do them proper. This is an invaluable source.

Also Read: Is physical fitness superior for your psychological well being?

July 13, 2022
Prince Harry and Chloe Kim share mental health tips: ‘Give yourself those little reminders’

Prince Harry has done a sequence of interviews to share some psychological well being recommendations that can be utilized all over each day life.

The Duke of Sussex, who is the Main Affect Officer of the psychological wellness commence-up BetterUp, reviewed the great importance of “mental fitness” in the organisation’s newest quick film. For the software, he also interviewed snowboarder and two-time Olympic gold medalist Chloe Kim, BetterUp member Blu Mendoza, and psychologist Adam Grant.

At the get started of the film, Harry addressed how one’s mental health and fitness isn’t some thing to “fix,” as focusing on your perfectly-currently being is an “on-going” process.

“We all have greatness within just us,” he stated. “Mental exercise helps us unlock it. It is an ongoing observe, a person wherever you tactic your thoughts as something to flex, not take care of.”

He also opened up about his personal ordeals “of trauma, of loss, of grief” and highlighted how “critical” it is to get well from it.

“Throughout the years of travelling all-around the entire world, what I noticed was the similarities of experiences of trauma, of reduction, of grief, of getting human,” he mentioned. “Building up a resilience is unquestionably crucial.”

Harry then asked his numerous friends what psychological physical fitness meant to them.

Grant shared that he feels the time period means “being at peak cognitive and emotional function”. Kim said that psychological fitness was about the “ability to maintain your self sane,” although Mendoza said that it was “something that [people] have to do everyday”.

Kim even shared her “secret” for remaining mentally wholesome: she likes to give herself terms of affirmation, as a way of motivating herself and acknowledging her success in her life.

“I would say, ok so one particular, just all those little reminders, ‘I am undertaking my most effective, I am functioning seriously hard,’” Chloe shared. “I have to pivot and discover a alternative to create a favourable final result.”

For Grant, he suggests physical training plays a massive function in his psychological wellness, as it aids with “the overall freeing of [his] thoughts”. Mendoza also additional that she finds convenience by means of acquiring a journal.

Kim afterwards went on to notice that through acquiring a mental overall health mentor, she’s been in a position to target on “the progress” she’s created in her daily life — even in times wherever she puts an huge volume of force on herself.

“I have these types of large requirements for myself,” she mentioned. “I conquer myself and so definitely, my coach is often just reminding me, ‘calm down, there is always tomorrow, but also acknowledge the development you have created nowadays.’”

Toward the stop of the movie, Harry questioned Grant how to aid individuals “create much more resilience,” for the sake of by themselves and their “whole community”.

“We all want to increase, but it is so really hard to do that on our individual,” the psychologist discussed. “If we can layout individual routines, organisation cultures, workforce norms, that reduce burnout and languishing, it’s a ton much easier to keep peak general performance.”

Harry has produced it a routine of becoming publicly candid about psychological well being. In February, during an look at BetterUp’s Interior Perform Working day event, he shared his “burnout” experience and how it felt like he was “getting to the extremely close of everything” he experienced.

After that, he claims he designed self-care a precedence, even through his fast paced life at household with his spouse and two young children.

“I now put in about 50 percent an hour, 45 minutes, in the early morning when it is like, ‘Okay, a single of the youngsters has gone to faculty, the other just one is getting a nap, there is a crack in our programme,” he said at the time.

July 13, 2022
Three mental fitness tips for your employees
If there is one beneficial factor to occur out of the pandemic, it is the collective effort and hard work to end the stigma bordering mental ailment. 20 decades ago, the discussion on mental and emotional well being was extremely different—mainly simply because there was not 1, at least not in the way there is right now.

The gatherings of the past couple several years have highlighted how no one is immune from a blow to psychological and emotional well being, specially when significant-scale traumatic occasions impact all of us. This helps make mental well being a priority for every person.

Look at that almost two-thirds of People invest most of their working day and the the vast majority of their waking hrs at function. The office can drastically effect personnel perfectly-staying positively or negatively. This creates a distinctive possibility and duty for enterprise leaders.

In accordance to the Environment Health and fitness Business, for each $1 place into personnel psychological health and fitness, there is a return of $4 in improved wellness and productiveness. Recognizing this, several employers who treatment deeply about the properly-becoming and achievements of their personnel want to have an understanding of what they can do to make a big difference.

Utah Neighborhood Builders, the Salt Lake Chamber’s social affect basis, partnered with psychological wellness specialists to build the Suicide Avoidance in the Workforce Employer Toolkit, which offers firms a manual for sustaining, marketing, and enhancing the mental overall health of our workforce. The basis then recognized industries with unique worries to workforce resilience: design, hospitality, and the authorized occupation.

This led to the creation of 3 new guides customized to these industries. “Living Well in Law” addresses burnout, engagement, and very well-getting in the authorized job. “Resilience in Hospitality” provides finest techniques for psychological health and fitness in Utah’s environment-course hospitality sector. “Total Safety” builds upon the construction industry’s progress in improving upon bodily security at the work website by incorporating mental and emotional protection off the task.

A frequent topic in each of the guides is the importance of three key elements: chief modeling, manager training, and staff sources.
- Leader modeling. Organizational modify that starts off at the leading has the finest possibility for good results. Since mental overall health can be a hard or uncomfortable matter in the place of work, placing an illustration and speaking about psychological overall health can established the stage for a workplace lifestyle that supports mental health and fitness.
- Manager instruction. Equipping administrators with the needed abilities and education empowers them to aid make the place of work an atmosphere that values mental health and fitness and addresses it overtly. Moreover, this builds belief in business leaders and makes an environment where by personnel come to feel supported. It also boosts loyalty.
- Worker methods. It is very important that workforce are manufactured informed of available assets, each the publicly-available disaster intervention means and almost everything a business enterprise gives by way of health and fitness insurance plan, HR, or Staff Aid Applications. A lot of of these means can be found in the suicide avoidance toolkit and the industry-targeted guides, which refer to jobs like Are living On Utah.
As company leaders, we are responsible for marketing psychological and emotional well-being in the workplace. We need to never underestimate our position in our employees’ mental health and fitness, and each individual of us can turn out to be additional mentally and emotionally geared up for this role. By making a system and using a stand against stigma, company leaders can conserve many lives and assure Utah’s workforce is resilient, mentally and emotionally match, and prepared for the difficulties and prospects of the long run.
July 12, 2022
NCET Biz Tips: What role do you play in your health care?
Health care can be complicated and international, especially for those people who do not want wellbeing treatment on a regular basis. As a area family medication medical professional, I normally see individuals who are establishing with a company and unsure in which to start.
It is important to know wherever you are in your wellness care journey, you have proficient gurus who are below to support you understand the complexities of the system and uncover accessible solutions to remain healthful.
In my observe, I like to give as considerably schooling and sources to my individuals, so they really feel empowered to perform a guide function in their wellness. With any partnership, you want to build trust. Alternatively of pondering of well being care as transactional, contemplate it a prolonged-expression partnership that demands nurturing to get to your targets.
In this article are some guidelines to get you began.
- Obtain a family drugs supplier and fulfill on a yearly basis. I recognize how simple this seems but you would be surprised how many new clients we see who have not been to a medical doctor in yrs. Not only is an yearly physical crucial, but it also can help establish a health background. The additional you adhere to an yearly schedule, the a lot easier it will be for you and your supplier to identify changes and go over crucial concerns.
- Update your family historical past. Every single time you see your supplier, be certain your household historical past is current. Communicate to your family customers to get recent well being. This allows us assess whether you need to have screenings this kind of as mammography, colonoscopy or comparable before the nationally advisable tips.
- Know your overall body and converse up. Do not be worried to share new data with your company. Only you know what has improved or what does not appear to be suitable. Voice these worries suitable away. We are listed here to assist and wander you through the process of investigation.
- Stay in charge. Your wellbeing need to be managed by you with the support of your supplier. If you have lab function or diagnostic imaging, obtain a duplicate of the outcomes, and consider notes. Use this as a information to prepare for your stick to-up appointments. Your supplier will commonly share the turnaround time, so established reminders to be certain you hear back again and fully grasp the effects.
- Get common with the affected person portal. This tool is now commonly utilised by providers throughout the group and is a terrific way to ship temporary protected messages, obtain records and book appointments. If a subject is urgent, I counsel calling. Providers have a good deal of abide by-up to do for every patient and the portal is a streamlined technique for our full treatment group to answer to clients in a well timed way.
- Appear prepared. No matter whether it is your initial check out or a person of quite a few, occur to your appointment geared up with a checklist of inquiries. Regardless of our most effective intentions, it is complicated to remember each and every depth shared during an appointment.
Regardless of whether you are just starting up to navigate wellness care or have noticed a service provider for yrs, I inspire you to make investments time in your romantic relationship with your service provider. Our aim is to preserve you healthier, and we want to do so in a collaborative way that makes health and fitness treatment basic. It is under no circumstances much too late to request wellbeing care or study of the many alternatives accessible to you ranging from Western medication to holistic techniques.
Learn about “what part do you play in your well being care?” at NCET’s Biz Café on July 20 at the UNR Innevation Middle. NCET is a member-supported nonprofit organization that creates academic and networking situations to enable individuals examine enterprise and technology. For tickets and a lot more information click on in this article.
Amanda Magrini, MD is a spouse and children medication physician and healthcare director at Northern Nevada Health care Team (www.northernnevadahealth.com). She has extensive supported the northern Nevada neighborhood and is a graduate from UNR Med.
July 12, 2022
Health Tips: The secret of optimal physical functioning? Fast up, slow down

Dr. Mehmet Oz and Dr. Mike Roizen

As you age you may well slow down — no matter if it is from being overweight, arthritis, declining muscle mass or chronic wellbeing difficulties. But regardless of what the bring about, it is usually agreed that it is not a great point. Except … it turns out that a “slow down” is a excellent method when it is portion of a energy education program.

A meta-research in Geriatrics appeared at 20 randomized research to see regardless of whether energy instruction (lifting and lowering weights less than control) or power instruction (lifting weights rapid and reducing them slowly but surely with management) is the best way to enhance actual physical operate for folks ages 65 furthermore.

The researchers from the U.S., U.K. and Canada uncovered that if you shift the bodyweight as speedy as doable in the lifting (contracting) period and then slowly and gradually, with manage, reduce it as you lengthen your limb (say, for a count of a few), you obtain improved physical performing, and you see enhanced muscle mass mass, gait velocity and balance that’s equivalent to what is realized with energy teaching.

This echoes a 2017 examine that identified that when individuals with Variety 2 diabetic issues do minimal-load, high-velocity electric power education for 6 weeks, they get muscle mass power, power output and enhanced bodily purpose.

This variety of very low-load, substantial-velocity resistance education can be accomplished employing bodyweight devices at the gymnasium, hand weights (continue to keep ‘em mild) or even stretchy bands. So if you’re seeking to remain solid and agile, it is time to try out the rewards of a sluggish down-fast up regime. I propose two to three 30-minute periods a 7 days.

Two easy ways to make your knees experience superior

When “These Boots Are Manufactured for Walkin’” singer Nancy Sinatra was 74, she experienced a whole knee replacement — and kept appropriate on going for walks. Good transfer for her other knee. A new research in Arthritis & Rheumatology reveals that for folks age 50-additionally with arthritis in their knees, a standard going for walks plan can ease ache and sluggish joint harm.

Researchers from Baylor University appeared at information from the Osteoarthritis Initiative and identified that individuals who noted walking for workout were being 40{fe463f59fb70c5c01486843be1d66c13e664ed3ae921464fa884afebcc0ffe6c} considerably less most likely to practical experience new circumstances of repeated knee pain compared to non-walkers.

Which is good information for the 14 million Americans with symptomatic knee osteoarthritis. So is one more research presented at this year’s European Alliance of Associations for Rheumatology conference. It turns out that getting antihistamines can slow down structural hurt within just the knee.

Monitoring 1,485 individuals for two yrs, the researchers divided them into groups that took no antihistamines, these that used them a single to 49 times, 50 to 299 days or more than 300 times throughout that time interval. General, all through these two yrs, the gap in folks’ knee joint area width turned virtually 3 moments lesser in folks who didn’t choose antihistamines than in these who did. (Smaller sized usually means the bones are closer jointly, unpadded, rubbing, agonizing.) And the extra antihistamines a particular person took the much more destruction was prevented. It seems that antihistamines tamp down irritation in connective tissue that strains the inside of a joint capsule. Plainly well worth asking your doc if it tends to make perception for you to start having one.

July 10, 2022