Eka Pada Koundinyasana I is an
arm-balancing pose dedicated to Sage Kaundinya, a Buddhist monk who lived in
This is a yoga pose
that targets the full body. The arms carry the weight of the body as the core
is engaged to keep the balance. This helps strengthen the biceps, triceps,
shoulders, abs, and hamstrings as these muscles work together to maintain
balance and lengthen the body.
Eka Pada Koundinyasana directly translates to
“one foot sage pose.” This is because one leg is stretched across the body
while the other is back.
Since it is an
advanced pose, it may fit more naturally in the middle of or toward the end of
your sequence. Crow Pose (Bakasana) is a good place to start to warm up the
arms. You may also want to warm up the hips with hip-opening poses since the body will be twisted.
No special equipment
is needed to perform Eka Pada Koundinyasana I,
though some might benefit from using yoga blocks for balance.
Benefits
Eka Pada Koundinyasana I requires the
strength of the upper body, balance of the core, flexibility of the hips, and
stability of the legs. It is a pose that requires balance and control of the
entire body.
This is a great pose
for anyone who wants to improve their balancing skills. The entire body comes
together to achieve balance supported by the biceps, triceps, and
shoulders.
This pose is also
beneficial for those with tight hips and hamstrings. However, if you have
tightness in these areas, you should start with poses that open them. When
moving into Eka Pada Koundinyasana I,
this pose will help you achieve greater flexibility in the hips and hamstrings.
Since the core is
twisted, this pose also helps to strengthen the abdominal muscles. A tight core
will improve your form when doing other yoga poses as well as other types of
exercises.
If you’re looking for stronger
arms, try to master this pose. Having a strong upper body will come in handy
for many daily activities from carrying groceries to lifting heavy objects.
Step-by-Step
Instructions
Before entering
into Eka Pada Koundinyasana I,
make sure you have plenty of space for your legs to move freely. You should be
able to stretch out comfortably.
You do not need any
special equipment. With enough practice, you will not need any equipment at
all.
Since Sage Kaundinya’s
Pose is an advanced pose, it is not recommended to start with this pose. Even
if you are at an advanced level in your yoga practice, this pose requires
flexibility in the hips, hamstrings, and core. Before entering into this pose,
warm up with poses that open the hips, hamstrings, and core. You should also
warm up your arms and shoulders since they will be targeted in this pose.
When you are warmed
up, follow these steps to enter into Eka
Pada Koundinyasana I:
1.
Face the side of your mat and enter into a squatting position.
Lean forward and place your palms flat on the yoga mat in front of you. Be on
the balls of your feet with your knees pressed together.
2.
Pivot your feet so your knees are facing the left side of your
mat. Slowly begin to lean forward while keeping your head up. Do not strain
your neck.
3.
Bend your arms toward a 90-degree angle and pin your elbows
inward. Press your palms firmly into the yoga mat to create shelves made with
your upper arms. This is shown in Chaturanga Dandasana.
4.
Lift your hips and place the side of your right knee onto the arm
shelf created by your left arm. Enter into Side Crow Pose (Parsva
Bakasana).
5.
Shift your weight forward to your upper body. Your feet should
feel light. This will allow you to extend your legs back.
6.
Exhale and extend your top leg straight back. Extend your bottom
leg straight out. Keep the feet flexed while extending out through the heels.
Do not point your toes.
7.
Keep your gaze ahead of you but do not look up as this can strain
the neck.
8.
To release the pose, lower your legs and lean back to release the
pressure put on the arms.
9.
Try the other side.
Common
Mistakes
Since this is an advanced
pose, it is unlikely that you will master it in your first try. To make your
first attempt more successful, avoid these common mistakes.
Failing to
Warm Up
This is not a pose
with which to start your sequence. Before entering this pose, have a firm understanding
of how to perform Side Crow Pose (Parsva
Bakasana). Perform other poses first that open up the
hips, abs, and hamstrings while warming up the arms and shoulders.
Elbows Not
Pinned to Sides
Your arms should be in
a distinct position during this pose. They should be at a 90-degree angle to
your yoga mat. Most importantly, your elbows should be pinned to your sides.
This creates a stable support for your lower body to rest on.
Neck Strain
Many yoga poses
require you to look straight ahead. In this pose, that would cause strain to
the neck. It is more comfortable to look down or slightly forward at the ground
in front of you.
Modifications
and Variations
Depending on your
proficiency level, you may need something a little easier or more advanced.
Here’s what to try next if Sage Kaundinya's Pose is not the right difficulty
level.
Need a
Modification?
To make this pose
easier, keep your back foot on the ground for support until you gain the
strength to lift your body. There is no rush!
Up for a
Challenge?
Hurdler Pose (Eka
Pada Koundinyasana II) is a similar pose since it
also requires balancing of the arms. This is another arm-balancing pose to try
once you’ve mastered Eka Pada Koundinyasana I.
Safety and
Precautions
Avoid this pose if you
have pain in the hips, shoulders, or wrists. Since the core is stretched and
twisted, pregnant women should check with their doctor before performing this
pose. To reduce the risk of injury, it is recommended to stretch and warm up.
If you feel any pain during this pose, slowly back out of the pose.
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