Dwi Pada Koundinyasana (Twisted Two Legged Arm Balance Pose)

Dwi Pada koundinyasana at a Glance

How to Do Dwi Pada koundinyasana?
Follow the Step-by-Step Procedure

Do the stretches and preparatory poses or else you may end up with an injury or sprain. You can also start this challenging asana with the downward-facing dog pose. It’s fine, whatever base pose you want to start with.

• Start this pose with Malasana and join your knees and feet together.
• Inhale, twist your upper body from the hip to your right side (outer left arm touching the right thigh), and place both palms on the mat.
• Keep your fingers spread wide and your hands firm and grounded.
• Now slowly inhale, lift your heels, bend your elbows 90 degrees, and lean forward (chest forward).
• Exhale and slowly lift your top leg first and the other leg, balancing on your arms.
• This pose is the Parsva Bakasana pose and try to balance in this pose, as it would be easy to proceed further.
• Keep breathing engage your core and thigh muscles exhale and slowly extend both your legs straight.
• Gaze toward the mat whichever is comfortable to you and hold this pose for a few breaths.
• When you want to release, come back to the Parsva Bakasana (side crane) pose and then to the Malasana pose and relax with gentle breaths.
• Do this pose on the other side by twisting your hip on the left side and placing your arms on the mat.

What are the Benefits of Dwi Pada koundinyasana?

• It helps to enhance the strength in your arms (biceps and triceps) wrists and shoulders.
• It helps to improve the sense of balance and coordination and enhances flexibility.
• It helps to stretch and open the hip flexors and outer hip muscles.
• Regular practice can improve your spinal flexibility and improve your posture.
• This challenging pose can boost your confidence and self-esteem.
• This helps to improve your focus and concentration.
• This pose helps to encourage deep mind and body connection.

Health Conditions that Might Benefit from Dwi Pada koundinyasana

• This pose can help with your lower back pain and improve your posture.
• This can be beneficial for mild shoulder issues and strengthens your upper back.
• This pose involves a twist and so a good effect on your abdominal organs, which helps with a better digestion process.
• It increases mindfulness and helps to reduce stress.

Safety and Precautions

• For any wrist or shoulder injury avoid this pose.
• Try modifying or avoiding if you have a wrist or shoulder injury.
• Avoid if you have core or hip issues.
• Beginners should build the foundation level, before attempting this pose.

Common Mistakes

• Avoiding to do the warm-up.
• Avoid doing the pose immediately after the meal.
• Not engaging the core muscles and upper arm muscles.
• Not placing the arms properly.
• Avoid rushing into the pose without stabilizing.

Tips for Dwi Pada koundinyasana

• Keep breathing continuously.
• Follow the alignment principles.
• Be slow, and patient and progress gradually, and practice other poses of arm balance.
• Initially do it under the guidance of the yoga teacher.
• Use props if needed, under the guidance.
• Fiz your gaze to the steady point.
• If you feel any pain or discomfort, just exit the pose.

Physical Alignment Principles for Dwi Pada koundinyasana

• Arms shoulder width apart, fingers widespread and grounded.
• Hands and elbows should be shoulder-width apart.
• Press into the base of the index finger and thumb.
• Elbows at 90 degrees
• Keep the core engaged.
• Gaze down or slightly ahead at a steady point.
• The bottom leg thigh (above the knee) should be on the elbow.
• Legs should be stacked, one above the other.
• You might need to bring the opposite shoulder a bit lower to balance out the weight of the straightened legs
• Legs should be straight, toes pointed and thighs engaged.
• Flex your foot and keep both legs joint.
• Keep your biceps and triceps engaged.
• Draw shoulder blades toward each other.

Dwi Pada koundinyasana and Breath

Sink your breath with the movement of the pose, which improves balance and stability. Inhale deeply and keep a continuous breath before you stabilize the pose, exhale get into the final version of the pose, and continue breathing. Focus on your breath and coordination with your mind and body

Dwi Pada koundinyasana and Variations

• Parsva Bakasana
• Eka pada koundinyasana 1 & 2
• Practice this pose with the wall support
• Parsva Bhuja Dandasana
• Handstand.

The Bottom Line

This is an advanced arms balance and a challenging pose, which offers you enhanced balance, flexibility, and stability. Do this pose under the guidance of a yoga teacher and if any health concerns, consult your doctor. This has many physical and mental benefits. This pose boosts your self-confidence and your self-esteem. This can improve self-awareness and reduce stress when engaging breath with the movement in a rhythm.

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