Fallen Angel is a fun arm balancing pose that is definitely challenging, but far more accessible than it looks at first glance. If you are strong with crow or side crow, fallen angel will probably be one that you can find yourself in much more easily than you think! Since fallen angel is a more modern twist on a traditional pose (think eka pada koundinyasina I with a twist!) there isn’t a true sanskrit name for this pose, though some places will call this devaduuta panna asana.
Benefits:
Creates flexibility in the spine and torso, opens the hips. Strengthens the arms, core, and legs. Challenges balance and stability.
How to:
- Begin in chair pose (utksatasana) and join your hands into prayer.
- Twist to bring the left elbow to the outside of the right knee, making sure to create space in your torso with your breath as you twist.
- If there is space, try to twist deeper, bringing the armpit closer to the thigh.
- Place both hands on the ground on the outside of the right thigh, making sure the hands are shoulder distance apart and your fingers are spread apart and pointing away from the thigh.
- Bend the elbows, squeeze the thighs, and try to balance on the backs of your arms as you would in side crow (parsva bakasana).
- Gently place the side of your face on the mat. Let your right shoulder move towards the ground, but try not to touch the ground.
- Extend the left leg up towards the sky with a straight leg.
- Your right leg will also rotate to point upwards, but the knee will stay bend and the thigh will stay resting on the backs of your arms.
Modify it:
Start with side crow pose and work on getting comfortable here until you’re ready to fully fly in fallen angel. Keep both legs down until you’re ready to extend to the sky. Don’t forget to warm up before you start any balancing pose!