Revolved Triangle Pose
March 28, 2015
Scale Pose
March 28, 2015

Sage Koundinya Pose II

LEVEL

Anatomy

,

Pose Type

Sanskrit

Eka Pada Koundinyasana
(eh-kah pah-dah cown-din-YAHS-anna)
eka = one
pada = foot
Koundinya = the sage Koundinya 

BENEFITS

  • Strengthens the arms and wrists
  • Strengthens the core
  • Improves balance

CONTRAINDICATIONS

  • Wrist injuries
  • Low back injuries

HOW TO

  1. Begin in Downward-Facing Dog with your hands shoulder-width apart. Bring your left foot forward, just outside of your left hand, and place it flat on the floor, bending your left knee.
  2. Thread your left arm underneath your left leg. Press your palm into the floor, next to your left foot.
  3. Bend your arms deeply. Your elbows should point straight back, and your upper arms should be parallel to the floor.
  4. Using your left upper arm as a shelf for your leg, slowly straighten your left leg out to the side. Lift your toes from the floor.
  5. Shift your weight slightly forward. Slowly raise your right toes from the floor, reaching your right leg straight back. Gaze forward.
  6. Stay in the pose for up to five breaths. Exhale and lower your back foot to the ground; then push back to Downward-Facing Dog. Change sides.

MODIFY OR REPLACE

Alternatives:

Modifications:

  • Place a pillow under your head to alleviate the fear of falling forward.
  • Tuck your right arm underneath your hip for extra support.

SEQUENCING TIPS

Before:

After:

TEACHING CUES

  • Hug your elbows toward each other.
  • Powerfully reach your left leg forward and out to the side in order to lift your toes from the floor.
  • Bring your body weight so far forward that the back toes lift off the floor.
  • Keep your forehead soft.

VARIATIONS

  • Enter the pose from Salamba Sirsasana II (Supported Headstand II).

WATCH OUT FOR

  • Holding the breath
  • Body weight not far enough forward