Pada: Foot
Koundiny: Name of the Sage
Asana: Pose
Eka Pada Koundinyasana 1 & 2 at a Glance
Eka Pada Koundinyasana 1,2 is an advanced pose, a combination of twist and balance simultaneously, and should have a good foundation in arm balancing poses like side crow and Eight Angle Pose. Eka Pada Koundinyasana is one of the asanas named after a sage yogi Koundinyasana.
Benefits:
- It helps to enhance the Balance and the core strength.
- It helps to strengthen your arms and stretches your hamstrings and groin area.
- It is a good hip opener and stretches and strengthens your hip muscles.
- This pose helps to improve your focus and awareness.
Who can do it?
Intermediate to advanced yogi practitioners can do this pose. People with good core and arm strength and to balance their body weight can do the pose. Dancers and sports persons can do this pose.
Who should not do it?
People with any wrist, ankle, shoulder, or hip injury should avoid this pose. Individuals with any surgeries should avoid this pose. Pregnant women should avoid this pose. Women during their menstrual cycle should avoid this pose. Beginners should avoid doing this pose.
How to Do Eka Pada Koundinyasana 1?
Follow the Step-by-Step Procedure
It’s mandatory to do the warm-up and preparatory poses as this is an advanced and challenging pose.
- Start with the squatting position, and place your hands (palms) on the ground in front of you.
- Bring your knees together and be on the balls of your feet.
- Inhale and move your feet, so that your knees face the left side.
- Exhale and lean your torso forward and bend your elbows and it should form 90 90-degree angle and keep them parallel as in chaturanga.
- Slowly lift your hips and keep your right knee on your left arm above the elbow slowly shift your weight forward and get ready to lift your feet.
- Exhale and extend your left leg straight back (top leg) and the right leg forward (front of you).
- Keep your foot flexed, feel the stretch keep breathing, and gaze to your front.
- Hold the pose for a few breaths and while you exit, release your legs slowly and return to the squatting position.
- Relax for a few minutes and do it from the other side or the other leg.
How to Do the Eka Pada Koundinyasana 2?
Follow the Step-by-Step Procedure
- You can get into the pose from the Chaturanga and Lizard pose. Here will start from the lizard pose.
- From the lizard pose, lift your elbows and straighten your arms.
- Bring your left hand under your left leg and your palms should be placed outside the left foot.
- Try to bring your left knee under your left shoulder.
- Bring your upper elbows parallel to the floor.
- Now slowly extend your left leg (left thigh) & place it on the left upper arm and get your toes off the floor.
- Exhale and gently move your weight to your arms lift your right foot off the floor at the back and keep your thighs engaged.
- Gaze forward on the ground in front, wherever comfortable, and hold the pose for a few breaths and release by lowering your legs and relaxing before doing it on the other side.
What are the Benefits of Eka Pada Koundinyasana 1 & 2?
- This arm balance pose helps to strengthen your upper body and strengthens the muscles supporting the spinal column.
- This pose helps to improve your body posture.
- Regular practice of the Eka Pada Koundinyasana helps to stimulate prana flow at the naval region and activates the Manipura chakra.
- This helps increase the blood circulation to your muscles.
- Regular practice can help to reduce the extra fat and manage your body weight.
- This helps to strengthen your shoulders, arms, wrists, core, and the muscles around the spine.
- This helps to increase the sense of balance, and coordination and improves stability and flexibility.
Health Conditions that Might Benefit from Eka Pada Koundinyasana 1 & 2
- This pose can help you with back pain by strengthening your core and back muscles.
- This can help with mild sciatica nerve pain.
- This pose can help to reduce stiffness and improve flexibility.
- It helps to massage the abdominal organs which improves digestive functions.
Safety and Precautions
- Avoid this pose if you have lower back pain, shoulder injury, wrist injury, or carpal tunnel syndrome.
- People with high blood pressure should avoid it.
- If you feel any pain or discomfort, just come out of the pose.
- People with heart disease and weak bones should avoid it.
- Practice it in a place with and soft surface and an empty stomach.
Common Mistakes
- Avoiding warm-up and preparatory poses.
- Avoid rounding the back.
- Avoid collapsing the shoulders.
- Avoiding to engage your core and your thigh muscles.
Tips for Eka Pada Koundinyasana 1 & 2
- Follow the proper alignment procedure.
- Initially do it under the guidance of the yoga teacher.
- Build your arm and core balance before starting this pose.
- Use props like yoga blocks, chairs, cushions, or bolsters.
- Keep a check on your body sensations and be aware.
- Keep breathing throughout the pose.
- Progress slowly and gradually and don’t force yourself to get into the pose.
Physical Alignment Principles for Eka Pada Koundinyasana 1,2
- Fingers spread wide and pressing to the mat.
- Hands and elbows should be shoulder-width apart.
- Elbows at 90 degrees.
- Legs engaged spread the toes and toes pointed.
- The bottom leg is on the tricep and points forward.
- The top leg points backward.
- Upper body leaning forward.
- Gaze to the steady point.
- Engage the core strength to balance your body.
- Draw shoulder blades towards each other.
- Use Hamstring strength to leave the back leg.
- Elbows lined with the wrists.
- Gaze in front of you on the ground.
Eka Pada Koundinyasana 1 & 2 and Breath
Breath is not about inhale and exhale. It enhances your flow with better stability, balance, and focus. Take some relaxed breaths before you start the pose. Inhale and get into the pose and exhale when you get to stabilize into the pose and keep breathing gently exhale while you hold the pose and engage your core muscles.
Eka Pada Koundinyasana 1 & 2 and Variations
- Eka Pada Koundinyasana one
- Eka Pada Koundinyasana 2
- Flying pigeon pose
- Centre split pose
- Use props like chairs, yoga blocks, and cushions.
The Bottom Line
The Eka Pada Koundinyasana is an advanced arm-balancing yoga pose that strengthens the upper body, stimulates internal organs, and improves a sense of balance. Be careful with any health concerns and consult your doctor. When you are new to this pose, do it under the guidance of the yoga teacher. Be sure to follow the physical alignment and safety norms to avoid any injury. Be slow and progress gradually, by listening to your body. Sync your breath with the movement for better balance, stability and focus.
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