Fallen Angel Pose

Instructions

1. 1Begin in a standing forward fold, then plant both hands firmly on the mat shoulder-width apart and come into a squat position with the hips stacked over the hands.
2. 2Shift your weight onto both hands, engaging the core, and lift both feet off the floor into a tuck position.
3. 3Tilt your body to the right, lowering the right hip toward the floor and resting the outer right hip gently on the back of the right upper arm.
4. 4Extend both legs to the left and upward simultaneously, stacking the left foot on top of the right foot and reaching them skyward.
5. 5Press the right hand firmly into the mat, keep the left arm extended, and open the chest toward the ceiling to create the signature arching shape.
6. 6Gaze up or slightly forward, breathe steadily, and hold for three to five breaths.
7. 7To exit, bend the knees back to the tuck, lower both feet to the floor, and rest briefly in a squat before switching sides.

Contraindications & precautions

• ⚠Wrist pain or carpal tunnel syndrome — the full bodyweight on one wrist in extreme extension can cause serious strain; avoid without strong wrist preparation.
• ⚠Shoulder instability or rotator cuff injury — the lateral loading on the supporting shoulder is intense; do not attempt if the shoulder is compromised.
• ⚠Neck injury or cervical disc pathology — the upward gaze while inverted stresses the cervical spine; keep the gaze neutral and consult a specialist before practicing.