How to Do the Duck Yoga Pose

The yoga duck pose, or karandavasana, is easy to overlook in the the yoga classroom. While the duck pose is certainly not easy, it is an important forearm balance that prepares you for more difficult balances, such as the scorpion or the feathered peacock.

Difficulty: Moderately Challenging

Instructions

1. Assume a full lotus pose with your spine tall and the tops of your feet resting on the upper thighs of the opposite leg. Inhale deeply and extend your arms, resting the palms face down with thumbs together between your crossed legs.

2. Exhale and bend forward at the hips, dropping your torso over your legs. Extend your arms forward until you can rest your forearms on the ground in front of you. Hold your thumbs into your palms and touch the tips of your index fingers and thumbs together. This position should help you find the right angle of your forearms.

3. Press your arms from fingertips to elbows into the floor and inhale deeply, lifting your hips and allowing your weight to fall into your arms. Hold here if you want, or move to the next level.

4. Breathe out slowly as you lift your knees so that you are resting only on your forearms. Lift your knees so that your shins are gently resting on the backs of your arms. Hold or move forward.

5. Practice lifting your hips as you breathe slowly and deeply into the pose. Keep your balance and push into your arms. Eventually you should be able to lift until your hips are stacked above your hips. In the full duck pose your lotus crossed legs will lift to almost parallel with the floor.

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