Vinyala

Pose sheet

Flip Dog with Both Feet Grounded

Lift hips and chest on one hand and both feet, keeping both knees bent.

Open this pose in the 3D body

Steps

Support

One palm and both soles; hips and torso lifted.

Enter

  1. From Downward Dog, inhale and lift your right leg.
  2. Bend that knee and open your right hip.
  3. Exhale; place your right foot behind you, releasing your right hand.
  4. Pivot your left foot; ground both soles parallel, bending both knees.
  5. Inhale; lift hips and chest, extending your right arm overhead.

Hold

  1. Press both soles down; keep feet parallel and both knees bent.
  2. Lift your hips using your legs; keep your chest open.
  3. Press your left palm down and keep that elbow straight.
  4. Allow your right shoulder blade to follow your arm overhead.

Exit

  1. Exhale; turn your chest floorward and lower your right hand.
  2. Lift your right foot and return to Downward Dog.
  3. Take a few breaths and repeat on the other side.
Breathing
Inhale to lift your chest; breathe continuously; exhale to exit.
Gaze
Toward the fingers of your free hand.
Duration
3–4 breaths per side.

Adapt

Adaptations

  • Preparation without flippingKeep both hands grounded, one leg raised, knee bent, hip open.
  • Four-point support alternativePractice Reverse Tabletop with both hands and both feet grounded.

Variations

  • Camatkārāsana/Wild Thing: supporting leg straight, opposite heel lifted.

Signals of effort

  • Weight on one extended wrist.
  • Torso supported by a single arm.
  • Spinal and neck extension.
  • Body rotation during entry and exit.