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21 DAY YOGA CHALLENGE, DAY 14

Sugarcane pose (Ardha Chandra Chapasana) 

BENEFITS:
Sugarcane Pose improves core strength and balance and stretches the quads and hamstrings. You will be improving your leg strength as well as opening your hips and chest. Adding new elements completely changes a pose that you may have been practicing for years, taking you out of your comfort zone and forcing you to readjust your balance and your perspective.​ Stronger legs and a better sense of balance will help you maintain mobility and safety in daily life.

PRACTICE:
Begin in 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 arm down to catch hold of the top of your left foot behind your back with your left hand.

Keep your left thigh roughly parallel to the floor until you feel stable with your balance. It's okay if the thigh rises higher, but focus first on creating a stable base with your straight, standing leg before going deeper into this pose.

Draw your left foot toward your back body with the left hand, kicking your foot into your hand to create abduction. This push-pull action helps to turn the pose into a backbend while helping the body to feel lighter in order to sustain the balance. Make sure to feel your chest extending forward to create this bow shape.

TIPS:
- Use a strap around your ankle to help if you cannot reach your foot just yet.
- Try practicing with a wall behind you
- Try with a chair or stool as shown
- Take breaks to stretch your ankles and re-ground

Hold for one to five breaths before releasing the left foot back into Half Moon position.

Return the left foot to the floor and try the other side.

Be wild...

Morning Juice ❣️

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