BackbendsAdvanced
Partridge Pose
Kapinjalasana
Kapinjalasana fuses Side Plank with Bow Pose, catching the top foot behind the spine while balancing on one hand and foot.
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How to Perform
- 1
From Adho Mukha Svanasana, shift into Vasisthasana balancing on the right palm and outer right foot.
- 2
Stack the left foot over the right and rest the left hand on the hip to steady the side plank.
- 3
Exhale, bend the left knee, and catch the left big toe with the left hand.
- 4
Rotate the left shoulder, extend the arm and leg behind, and arc the spine while keeping the right arm straight.
- 5
Hold for several breaths, release the toe, return to Vasisthasana, and switch sides.
Benefits
- Strengthens wrists, shoulders, and obliques under asymmetric load.
- Opens the chest, shoulders, and hip flexors while improving spinal mobility.
- Enhances balance and coordination through a complex bow in side plank.
Alignment Cues
- Supporting arm stays straight with shoulder stacked over wrist.
- Top knee points upward before the leg extends behind.
- Pelvis stays lifted to keep spine arched rather than sagging.
- Neck remains long with gaze on the top hand or horizon.
Common Mistakes
- • Compressing lower back
- • Collapsing shoulders
- • Neck strain
- • Holding breath
Contraindications
- • Wrist or shoulder injury
- • Lateral ankle instability
- • Lower back pain aggravated by side bending
Recommended Props
WallSpotterWrist Wedge
Tags
AdvancedBackbendsLegsShouldersSpinal ExtensionSpineasana