Kapinjalasana At The Wall

Kapinjalasana at the Wall

Find Maximum Stability in Your Alignment

partridge pose


When you practice with Matt, you’ll have the comfort of knowing that the creative use of props to support technique and alignment will be plentiful. The use of props will assist you in finding the strongest and most stable alignment. This is helpful in Kapinjalasana, or Partridge Pose, because stability can be one of the biggest challenges. With this in mind, Matt demonstrates how a wall can be your best friend when it comes to understanding which articulations of the body are vital to finding a healthy balance between grace and stability in this posture. The use of props doesn’t stop at the wall! Incorporating a yoga strap in various ways can help improve your mobility in this heart opener. Practicing the preparations that Matt offers in today’s video will bring you closer to finding superior alignment in Kapinjalasana.

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Eversion of the ankle is key in allowing the rest of the alignment for Kapinjalasana to unfold. Doing this action will further your ability to get your standing foot more fully onto the ground and assist you in sending your body weight towards your feet. Eversion of the ankle is created by the fibularis muscles. Strong fibularis muscles, combined with the flexibility of the tibialis anterior and posterior, ultimately translates to increased mobility/eversion of the ankle. In addition, strength in the glutes and abductors is required to lift the hips. So much for the stability aspect of Kapinjalasana, but what about grace in the pose? This comes from the opening of the front body (chest and abdominals) and is achieved by what Matt calls “bowing the spine,” which requires lifting the vertebrae up and sending them forward.




You can’t prepare for Kapinjalasana without following the same techniques as for Wild Thing. In the first step, Matt offers a standing option against the wall for you to begin to integrate the initial patterning. The next steps are what create the distinction between the two postures. The main characteristic of Kapinjalasana is the lift of the back foot off the ground, and the only way to do this is to take the expansion of your front body more forward. In the video, Matt demonstrates Kapinjalasana using a wall as a prop. 

Here are the steps:

  1. Start in Wild Thing
  2. Take your shoulder back 
  3. Go up on the diagonal 
  4. Lean towards the toe of the front foot and towards the wall
  5. The back foot becomes light and lifted

The wall allows you to test the limits and negotiate just how much you need to send your weight forward.

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Adding a yoga strap to the preparation of Kapinjalasana can also provide some great feedback as to where you may require more strength and/or flexibility. Matt offers 2 variations in the video. In the first variation, the wide loop of the strap goes underneath the sole of the back foot and around the shoulder. Matt notes that this loop may inhibit range of motion, so as you go into the posture, you can switch to a grip with your hand. The second variation is a great option if you’re already more familiar with the amount of mobility available to you. Starting with a shorter loop of the strap and a hand grip takes you into a deeper heart opener much sooner. Pushing the foot into the strap and creating resistance with the pull of the strap strengthens the back leg and offers increased stability.

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Even though the objective of Kapinjalasana is to create a lightness in the back foot, it’s so much more than achieving the shape of the posture. In fact, in the full class, Matt discusses another variation, in which you reach overhead to grab your foot. He reminds you that there is always more to achieve in a posture. The benefit and value lie in enjoying and learning about the various techniques and alignments in each step of the process.  

Register for Matt’s June 2023 immersion, Alignment, where you’ll improve strength, balance, flexibility, and proprioception—the essence of true alignment. ​​

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Article by Trish Curling

Video Extracted From: Anatomy Of The Heart

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