Pose of the Week – Sugar Cane

The new Black Swan Yoga Pose of the Week is Sugar Cane Pose. This is a bound variation of half moon pose that requires open hips and proud chest as well as balance. It was chosen by our Teacher of the Week, Tim Portner. Here are some of his tips on the pose, “Grab onto the outside of your ankle, hinge forward at your hips, and feel the great stretch down the back of your standing leg, the opening of your hips, and the release of tension in your quadricep. Sugar cane is my go to pose to get quick relief and work on my balance at the same time. “

How to do Sugar Cane pose.

  1. Begin in a Warrior 2 position with your right leg bent and left leg straight. Extend through your arms keeping them long and aligned. Examine this open hip positioning because you will keep it to transition.
  2. Find a little buoyancy in your right leg as you gaze 6 inches ahead of your right foot as you prepare to launch your weight forward, lifting your left foot off the floor and stacking your left hip on top of your right.
  3. Lower your right hand onto your mat for support or keep it floating off the floor. Your left leg will lift to parallel with your mat, and just like that you are in half moon.
  4. Stay engaged through your left leg, and flex your toes toward your shins as you kick through your heel.
  5. Reach up with your left hand and breathe into your belly and upper back.
  6. After spending a few breaths in Half Moon bend your left leg and lower your hand to grab onto your foot. Option to keep your right palm grounded or lift it off the floor to challenge your balance.
  7. Breathe deeply and revolve your heart high towards the ceiling.

To Release:

  1. Let go of your foot and extend your left leg long. Unwind by bringing your left foot down and re-stacking your shoulders on top of your hips.


  1. Increases balance and concentration
  2. Stretches your hips, groins, quads, hamstrings, and abdominals.
  3. Strengthens legs and core.