Kapinjalasana Flow

Here is a complicated little flow that leads up to the baby version of a tricky side plank variation – Kapinjalasana (think baby Natarajasana in Side Plank).  Using ‘peak pose’ theory we reach for the back foot in easier (more achievable) positions as a warm up.


  1. From Uttanasana (standing forward fold) lift one leg skyward and catch with either the same or opposite hand for Chopasana. Kick back through the top foot so much that it lifts you into Natarajasana (baby dancer pose).  Actively reach back through the foot and forward through the heart to create more space like warm toffee stretching apart.
  2. Release the lifted leg and fold the knee behind the standing leg ankle. Lower yourself down for  Ardha Matsyendrasana (seated spinal twist). Enjoy a cleansing twist for some time, riding the currents of the breath.
  3. Come onto the bottom shin and while opening the top leg to the side for an easy side plank  variation or perhaps Parighasana (gate pose).  Optional here is to take hold of the top foot to practice the bind and open the quads ready for Kapinjalasana. Spin the chest open to the sky and kick the lifted foot back.
  4. Regroup back in Ardha Matsyendrasana and get your head in the game for the next pose.
  5. Ground the foot to the earth and step back through a lunge and maybe wild thing before arriving in side plank and catching the top foot one final time for Kapinjalasana.

This video with instructions my help you too!