Kapinjalasana (Partridge Pose) is a deep backbend that combines hip extension, quad opening, and spinal mobility while asking for balance and focused engagement. The shape builds strength through the back body, opens the front line of the hips and chest, and improves shoulder mobility as the arm reaches back to bind the lifted foot. Energetically, it’s an expansive pose that counteracts prolonged sitting and forward-folded postures.
This time of year, Kapinjalasana is especially supportive because it stimulates circulation, builds heat, and lifts energy when the body and mind can feel heavier or more stagnant. The pose encourages upright posture and breath capacity, helping offset seasonal tension in the hips and chest. Practicing Kapinjalasana now can support resilience, confidence, and a sense of forward momentum as the seasons shift.
Warm-Up
- Tabletop: Cat/Cow
- Supported Side Plank (both sides)
- Thread the Needle with 1/2 Bind (both sides)
- Plank
- Lower to Belly
- 1/2 Sphinx with Quad Stretch (both sides)
- Child’s Pose
- Downward Dog
- Anjaneyasana Twist (both sides)
- Prasarita Padottanasana
- Rise to Stand
- Triangle Pose (both sides)
- Downward Dog
Sun Salutations
- 2–3 rounds Sun Salutation of choice
Standing Series
Round 1
- Warrior I
- 1/2 Devotional Fold with Bind to the Back
Round 2
- Triangle Pose (front foot)
- Ardha Chandrasana
- Side Plank
Round 3
- Ardha Chapasana
- Downward Dog
- Side Plank
- Wild Thing
Repeat Standing Series on second side.
Balance / Twist
- Two-Armed Baby Dancer (both sides)
- Low Lunge
- Three-Legged Dog
- Anjaneyasana Twist
- Prasarita Padottanasana
- Locust or Bow
Peak Pose
- Kapinjalasana (both sides)
Wind Down
- Seated Twist
- Baddha Konasana
- Paschimottanasana
- Supine Twist
- Supta Baddha Konasana
