Vinyala

Pose sheet

Heavenly Spirits Pose

Vālakhilyāsanaवालखिल्यासन

From pigeon, arch backward holding your rear ankle; keep your back leg straight and grounded.

Open this pose in the 3D body

Steps

Support

Front buttock and leg; back thigh, shin, and top of foot.

Enter

  1. Start in King Pigeon I: right leg forward, left leg back.
  2. Hold your left ankle with both hands reaching overhead.
  3. Engage your hips and lift your tailbone without releasing your ankle.
  4. Lengthen your left leg backward; take a few breaths.
  5. Exhale, extend your arms, and ground your entire back leg.

Hold

  1. Keep your back knee straight and the top of your foot grounded.
  2. Maintain your grip with both elbows straight.
  3. Keep your pelvis facing forward without sinking sideways.

Exit

  1. Release one hand, then the other; place them on the floor.
  2. Straighten your torso and rest.
  3. Repeat on the other side for the same duration.
Breathing
Exhale while extending; breathing is labored in the pose.
Duration
A few seconds per side.

Adapt

Adaptations

  • Pelvic supportPlace a blanket under your front buttock.
  • King Pigeon with a strapBend your back knee; loop a strap around that foot and hold.
  • Pigeon without the gripKeep your back leg grounded and your hands on the floor.

Variations

  • Rear grip, back knee bent, arms straight.

Signals of effort

  • Deep backbend through your spine and neck.
  • Arms overhead holding your ankle.
  • Hips positioned differently; front knee deeply bent.
  • Labored breathing in the final form.