Vinyala

Pose sheet

Sage Kapila's Pose

Kapilāsanaकपिलासन

Seated forward fold over one extended leg, the other behind your neck, with bound arms.

Open this pose in the 3D body

Steps

Support

Seat and back of the right leg, including the heel.

Enter

  1. From Eka Pāda Śīrṣāsana, keep your left leg behind your neck.
  2. Hold your left ankle with your left hand; lower it gently.
  3. Bring your right forearm over your left ankle from above.
  4. Maintain the Buddhāsana grip; exhale and fold your torso forward.
  5. Bring your chin toward your right knee, keeping that leg extended.

Hold

  1. Keep your right leg extended and supported on the floor.
  2. Maintain the bind and your leg behind your neck.
  3. Lengthen your torso from your hips without jerking.

Exit

  1. Inhale, lift your head and torso; release the bind.
  2. Support your ankle and calf; release your leg from your neck.
  3. Return to Staff Pose and repeat on the other side.
Breathing
Exhale as you fold, breathe deeply while holding, and inhale as you lift your torso.
Duration
10–15 seconds on each side.

Adapt

Adaptations

  • Leg-cradle preparationCradle your calf in front of your chest; keep your neck free.
  • Reclining preparationLie back; support your foot and calf, with your knee outward.

Variations

  • Skandāsana: forward fold without binding, hands holding the extended leg.
  • Buddhāsana: upright torso, maintaining the arm bind.

Signals of effort

  • Deep flexion and external rotation of one hip.
  • One leg rests on the back of the neck.
  • Torso folded over the other extended leg.
  • Arms bound with the leg positioned behind the neck.