Pose sheet

Forearm Partridge Pose

Kapiñjalāsana (forearm variation)कपिञ्जलासन

Balance sideways on one forearm, hold your upper foot behind, and arch your torso.

Open this pose in the 3D body

Steps

Support

One forearm and palm; outer edge of the bottom foot.

Enter

Begin in forearm side plank, with your elbow beneath your shoulder.
Ground the bottom foot's outer edge and lift your hips.
Inhale, bend your top knee, and grasp your foot's inner edge.
Press your foot into your hand; arch and lift your chest.
Exhale and turn your gaze upward.

Hold

Keep your hips lifted and your shoulders stacked.
Press your forearm down; keep your shoulder away from your ear.
Engage your abdominals while moving your top thigh back.
Keep your bottom leg straight and press through its foot.

Exit

Bring your gaze forward and release your foot.
Straighten your top leg and return to side plank.
Ground both hands, move into Downward-Facing Dog, and switch sides.

Breathing: Inhale to grasp your foot; exhale to look up; breathe naturally.
Gaze: Upward; straight ahead as a modification.
Duration: About six breaths per side.

Adapt

Adaptations

Bottom knee groundedBend your bottom leg and ground its knee.
No foot gripStay in forearm side plank.
Forward gazeKeep your head aligned without turning it upward.

Variations

On the palm: foot held behind.
On the palm, overhead big-toe grip.

Signals of effort

Weight on one forearm and shoulder.
Two separated supports, with the body lifted sideways.
Extension of the back and top hip.
Top knee bent, with the foot held behind.