Duck Pose

A compact forearm-supported inversion study that explores grounding, rounding, balance and calm orientation with the head below the heart.

“Fold small. Root through the forearms. Let the breath stay easy.”

Karandavasana means Duck Pose. In this foundation form, the posture is approached as a small, contained inversion rather than a full arm balance. The forearms provide the base, the spine rounds and the body gathers inwards. It offers a way to explore inversion with steadiness and curiosity.

The purpose is not to make the smallest shape. The purpose is to notice how support travels through the forearms, shoulders and spine while the breath remains available. Compactness should feel gathered rather than squeezed.

1. 1Begin on hands and knees.
2. 2Lower your forearms to the floor.
3. 3Place the elbows about shoulder-width apart.
4. 4Let the head hang between the upper arms without pressing into the floor.
5. 5Tuck the toes and lift the hips.
6. 6Walk the feet slightly closer if this feels steady.
7. 7Bend the knees deeply.
8. 8Draw the thighs towards the belly and allow the back to round.
9. 9Stay for a few natural breaths.
10. 10Lower the knees and rest.

Instead of searching for the “correct” position, notice:

• •Can the forearms feel steady without gripping?
• •Is the neck hanging freely or carrying weight?
• •Do the elbows stay settled as the hips lift?
• •Can the body gather in without the breath becoming tight?

Let the breath show the amount of effort in the shape. If the breath becomes sharp, held or hurried, explore a smaller version or lower the knees to the floor.

Observe the student's relationship with weight before adding more shape. Look for how the forearms meet the ground, how the neck responds and whether the student is rushing towards the idea of an inversion.

Reflect after practising:

• •Where did you feel most supported?
• •What happened to your breath as your hips lifted?
• •Did the shape feel compact, compressed or spacious?

Rather than mistakes, you may notice:

• •Collapsing into the neck
• •Elbows sliding wide
• •Holding the breath
• •Walking the feet too close
• •Gripping through the jaw or face

• •Keep the knees on the floor.
• •Place a blanket under the forearms.
• •Keep the feet farther back.
• •Practise with the hands clasped for a narrower base.
• •Rest between short attempts.

• ✓Forearms feel grounded.
• ✓Breathing remains available.
• ✓The neck feels unforced.
• ✓The body feels gathered rather than compressed.
• ✓The exit is quiet and controlled.