Fun Pose Friday: Partridge Pose

Caley Alyssa in Patridge Pose

For days when you’re craving a backbend and a challenging arm balance, look no further than Partridge Pose. Partridge Pose (Kapinjalasana) requires focus, strength, and a good deal of shoulder opening to arrive at the peak. 

Partridge Pose is a fun peak pose to work into after taking some time to activate your core, open your upper body, and stretch your quads. It’s also a fun transitional pose, allowing you some “float” time before leading into other poses such as Wild Thing. While it may take some time to feel steady in your balance, consistent practice will help you find strength and stillness. You can also use a yoga strap to help you work your hand to your foot.

Prep Poses for Partridge Pose

Make sure you’re warmed up for Partridge Pose with these preparatory poses:

  • Plank

  • Side Plank

  • Low Lunge with Quad Stretch

  • Locust Pose

  • Wild Thing

  • Half Frog Pose

  • Half Bow Pose

Learn how to do Partridge Pose with Alo Moves yoga instructor Caley Alyssa.

How to Do Partridge Pose

  1. Start in a Plank position and roll onto the left edge of your foot. 

  2. Reach your right arm up and overhead and bend your right knee, bringing your right heel toward your glutes.

  3. Reach your right arm back to grab the top of your right foot.

  4. Arch your back and open your chest.

  5. To come out, bring your right knee into your chest and either step your right leg back to Side Plank, step back into Wild Thing, or step your right foot forward into a High Lunge.

Partridge Pose Benefits

  • Strengthens your upper body and core

  • Opens your chest and shoulders

  • Improves your balance and stability

Want to put it into practice? Flow into Partridge Pose with Caley Alyssa’s Power and Chill: Balance yoga class. Try this class and more classes in her Power and Chill Yoga series for free with a 14-day trial to Alo Moves.

 
Alo Movespose breakdown, fun pose friday