Karandavasana
Functional Ashtanga

Karandavasana

Duck
Hip External Rotation

Karandavasana (Duck Pose)

Lotus in forearm stand, lowering down and pressing back up.

Key mobility requirements: hip external rotation, shoulder flexion, knee flexion

FRC Mobility Protocols

These videos target hip external rotation for Karandavasana:

  1. Hip Joint External Rotation Passive Stretch
  2. Hip Joint External Rotation PAILS & RAILS
  3. Hip Joint External Rotation PNF
  4. Hip Joint External Rotation Passive Range Hold
  5. Hip Joint External Rotation Hovers
  6. Hip Joint External Rotation Lift Offs

Other Movements in Karandavasana

5 more
Elbow Flexion Elbow Flexion in Karandavasana
Knee Flexion Knee Flexion in Karandavasana
scapula-elevation scapula-elevation in Karandavasana
Shoulder Flexion Shoulder Flexion in Karandavasana
scapula-protraction scapula-protraction in Karandavasana
Karandavasana Study Guide →