Vinyala

Pose sheet

Winged Dragon

In a kneeling lunge, open your front knee and ground your foot’s outer edge.

Open this pose in the 3D body

Steps

Support

Both palms, front foot’s outer edge, back knee, and instep.

Enter

  1. From all fours, step your right foot outside both hands.
  2. Slide your left knee back and rest your instep down.
  3. Keep your arms straight and your hands inside your front foot.
  4. Gently open your right knee from the hip.
  5. Flex your front foot and roll onto its outer edge.

Hold

  1. Keep your front knee open without pushing it with your hand.
  2. Keep your front foot flexed and its outer edge grounded.
  3. Support your torso with your hands; let your pelvis settle.

Exit

  1. Bring your front knee inward and ground the entire sole.
  2. Bring your back knee forward; tuck toes; step into Downward Dog.
  3. Rest in Child’s Pose before repeating on the other side.
Breathing
Breathe gently, with a regular, unforced rhythm.
Duration
3–5 minutes per side; one minute per variation in cycles.

Adapt

Adaptations

  • Padded kneePlace a folded blanket under your back knee.
  • Elevated handsSupport both hands on blocks to keep your torso higher.
  • Elevated forearmsRest your forearms on blocks or a bolster.
  • Supported front thighPlace a block under your front thigh to support its weight.

Variations

  • Forearms grounded: a lower Winged Dragon.
  • Twisted Dragon: hand on knee and chest rotated.
  • Fire-Breathing Dragon: back toes tucked and knee lifted.

Signals of effort

  • Partial weight on both wrists.
  • Support through the front foot’s outer edge.
  • Front hip flexed, abducted, and externally rotated.
  • Back hip extended and back knee grounded.