Vinyala

Pose sheet

Overstepping Dragon

In a low lunge, move your front knee forward, keeping your heel grounded.

Open this pose in the 3D body

Steps

Support

Front foot, back knee and top of back foot, and both palms.

Enter

  1. From all fours, step one foot between your hands.
  2. Slide your back knee backward; ground the top of your foot.
  3. Keep your hands on either side of your front foot.
  4. Move your front knee forward; you can slide your heel back.
  5. Stop just before your front heel lifts.

Hold

  1. Keep your front heel grounded.
  2. Support most of your weight with your hands.
  3. Keep your back knee and top of your back foot grounded.
  4. Stay still without forcing your breath.

Exit

  1. Plant your hands firmly and bring your back knee slightly forward.
  2. Tuck your back toes, lift your knee, and return to Downward Dog.
  3. Repeat on the other side.
Breathing
Breathe gently, evenly, and naturally.
Duration
Two minutes per side.

Adapt

Adaptations

  • Padded kneePlace a folded blanket under your back knee.
  • Raised handsRest both hands on blocks beside your foot.
  • Raised back shinRest your back shin on a bolster, lifting your knee clear.
  • Less forward movementMove your front knee back to reduce dorsiflexion.

Variations

  • Fire-Breathing Dragon: tuck your back toes and lift your knee.
  • Dragon Flying Low: hands inside; rest forearms on floor/blocks.
  • Winged Dragon: open your front knee; ground your foot's outer edge.

Signals of effort

  • Front ankle dorsiflexion with the heel grounded.
  • Deeply bent front knee.
  • Partial weight on your wrists.
  • Back hip in extension.