Advanced SittingIntermediate
Partridge Pose
Chakorasana
Partridge Pose (Chakorāsana) balances on one forearm while the opposite leg remains behind the head, creating an elegant side sweep.
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How to Perform
- 1
From Leg Behind Head with the right leg hooked, plant the right palm beside the hip and the left forearm diagonally across the mat.
- 2
Rotate the torso to the left, bending the left elbow so the forearm bears weight while the left hand presses firmly.
- 3
On an exhale lift the hips and straighten the left leg long along the floor, keeping the right leg secured behind the head.
- 4
Stack shoulders and open the chest, extending the right arm overhead or resting it along the leg for balance.
- 5
Hold 3–5 breaths, lower slowly, and repeat with the opposite leg behind the head.
Benefits
- Strengthens shoulders, forearms, and lateral core stabilisers.
- Maintains deep hip opening while integrating side-body extension.
- Improves balance, coordination, and mental focus.
Alignment Cues
- Bottom elbow sits beneath the shoulder
- Chest spirals upward while hips stay lifted
- Extended leg remains engaged with toes active
- Breath stays even to anchor the balance
Common Mistakes
No common mistakes listed.
Contraindications
- • Forearm or wrist injuries
- • Cervical issues
Recommended Props
BolsterBlockStrap
Tags
AdvancedAdvanced SittingHipsLeg Behind HeadLegsSpineasana