"Kung Fu Yogi Pose" or "Kung Fu Yogini Pose" is one of the main asanas in Rahini Yoga®. It is used as a pose in and of itself or also as a transition pose* during Rahini Yoga® Flows (Vinyasas).
(*Transitions are a powerful part of Rahini Yoga® practice. Take them slowly and mindfully, and you'll build strength and awareness that serve you well on and off the mat).
Kung Fu Yogi/Yogini Pose: Step-By-Step Instructions
From a standing position, with your arms down by the sides of the body, spread your feet hip-distance apart.
Slowly bring your hands together, in Anjali Mudra (prayer position), at chest level.
Inhale, extend your arms out to the sides of your body with hands in OM Mudra (refer to photo). With your arms extended (but not straight or locked), approximately align each foot directly underneath each wrist, with the feet facing forward and close to parallel.
Relax your shoulders and be sure your hands at are heart level. Your hands, elbows and tops of the shoulders should form the letter “W” (see the above photo).
Simultaneously, as your hands move into OM Mudra, bend your right knee and lift it hip height. The toes of the right foot should be pointed gently downward and your knee should be at a right angle.
The left foot should be rooted to the floor with the 4 points of the foot (you can you use Three-Point Rahini Yoga Technique - Pada Bandha). The toes of your support leg should be spread and relaxed; they should not grip into the floor. The left knee should be slightly bent, not locked.
With the hands in OM Mudra, keep your neck and spine in proper alignment, tailbone lengthened to the floor, and chest slightly lifted (not too much). With a long side body, lift your shoulders up toward your ears and roll backward, pressing shoulder blades together and down your back (not too hard or firm).Try to establish a lightness, or buoyancy, in the center of your chest. At the same time try to establish an awareness of power or strength emanating from your navel area.
Maintaining this alignment, gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away.
Hold this pose for 10-30 seconds.
To come out of this pose, exhale, return your hands to prayer position, at the chest, and slowly, and mindfully, lower your right leg and foot down to the floor.
Repeat the pose, this time raising the left leg, and rooting the right leg.
RAP during the Pose (RAP is Technique Specific to Rahini Yoga)
The lightness of the body from the combined effect of the breath, OM Mudra and the posture itself. You body should feel lighter or buoyant, not heavy, when performing this Rahini Yoga pose. Keep you chest open, receptive and light with the OM Mudra aligned with your heart center.
OM Mudra and Heart Center. Throughout the pose, try to feel the powerful, energetic connection between the OM Mudra, and your Heart and Navel Center.
Healing Benefits (As Taught In Rahini Yoga®)
External Drishti: A focused, not hard, gaze along the horizon. For some individuals it may feel natural to have the gaze either slightly upward or downward from the horizon.
Inner Drishti: A clear focus and opening from the Heart Center.
Keep your shoulders relaxed and lowered during the pose.
Apply a soft BRACE (A Rahini Yoga Technique).
Keep your awareness on the mid-line of the body (as taught in Rahini Yoga).
You can stand with your back braced against a wall if you feel unsteady in this pose.
Resting the gaze on a non moving point in front of you is an invaluable tool for maintaining your attention in the pose and staying balanced.
Contraindications & Cautions
Recent or chronic knee or hip injury.
Use caution with back injuries or concerns.
Vertigo, dizziness or medical conditions that affect balance.
Uncontrolled blood pressure.
Use caution during during pregnancy.
Benefits of OM Mudra
Creates a pranic circuit, which maintains and redirects the “prana” within your body.
Calms and stabilizes the mind.
Has a grounding energy effect.
Creates mental peace and alleviates nervous tension.
OM Mudra symbolizes putting you ego in its proper place, as the index finger (Jiva) is pointing downward with the assistance of the connected the thumb (Brahman).
Variations of Kung Fu Yogi or Kung Fu Yogini Pose
Eyes Closed (Intermediate Level)
Up on the Ball of the Foot/Toes (Intermediate-Advanced Level)
Ball of Foot Touching the Mat or Floor
Lower Leg and Knee Lift