Eka Pada Koundinyanasana II (One-Legged Sage Koundinya’s Pose II)

Interesting Fact: Eka Pada Koundinyanasana II is named after the sage Koundinya, who is celebrated for his wisdom and spiritual teachings. This pose is a powerful arm balance that combines strength, flexibility, and balance, making it a favorite among advanced yoga practitioners.

Benefits of Eka Pada Koundinyanasana II

Physical Benefits:

• Strengthens Upper Body: Builds strength in the arms, shoulders, and wrists.
• Tones Core Muscles: Engages and tones the abdominal muscles.
• Improves Balance: Enhances balance and coordination.
• Increases Flexibility: Stretches the hamstrings, hips, and lower back.

Energetic Benefits:

• Boosts Confidence: Encourages a sense of accomplishment and boosts self-confidence.
• Enhances Focus: Requires intense concentration, improving mental focus and clarity.
• Energizes the Body: Stimulates the body’s energy flow, leaving you feeling invigorated.

Contraindications

• Wrist Injuries: Avoid if you have wrist pain or carpal tunnel syndrome.
• Shoulder Issues: Not recommended for those with shoulder injuries or instability.
• Lower Back Problems: Use caution if you have lower back issues.
• Pregnancy: Not suitable during pregnancy due to the intense core engagement.

Practice Guide

1. Getting into the Pose:

• Starting Position: Begin in a low lunge with your right foot forward and your left leg extended back.
• Right Arm Placement: Place your right arm under your right thigh, bringing your right hand to the floor beside your right foot.
• Left Arm Placement: Place your left hand on the floor, shoulder-width apart from your right hand.
• Engage Core: Engage your core muscles to stabilize your body.

2. Lifting Off:

• Shift Weight: Shift your weight forward onto your hands.
• Lift Right Leg: Lift your right leg off the floor, extending it out to the side.
• Extend Left Leg: Straighten your left leg back, keeping it parallel to the floor.
• Elbow Bend: Bend your elbows to lower your chest forward, maintaining balance and control.

3. Dristi (Gaze):

• Forward Gaze: Focus your gaze slightly forward to help maintain balance.

4. Bandhas (Energy Locks):

• Mula Bandha: Engage the root lock by contracting the pelvic floor muscles.
• Uddiyana Bandha: Draw the lower abdomen in and up to support the core.

5. Mudras (Hand Gestures):

• No Specific Mudra: Hands are actively engaged in supporting the body, so no specific mudra is used.

6. Breathing:

• Steady Breath: Maintain a steady and even breath throughout the pose, inhaling and exhaling through the nose.

7. Counter Pose:

• Seated Forward Bend (Paschimottanasana): After releasing from Eka Pada Koundinyanasana II, extend your legs forward and fold over them to stretch the back and hamstrings.

8. Exiting the Pose:

• Lower Hips: Slowly lower your hips back to the floor.
• Release Legs: Uncross your legs and extend them in front of you.
• Shake Out: Shake out your legs to release any tension.

Pro Tips

• Warm-Up: Ensure your wrists, shoulders, and hips are well-warmed up before attempting this pose.
• Use Props: If needed, use a block under your hands to help lift your hips higher.
• Practice Progressions: Build strength and flexibility with preparatory poses like Plank, Chaturanga, and Boat Pose.
• Stay Focused: Keep your mind focused and your breath steady to maintain balance and control.