Z
How to Do Sage Kaundinya's Pose (Eka Pada Koundinyasana I) Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses
How to Do Sage Kaundinya's Pose (Eka Pada Koundinyasana I) in Yoga
Proper Form, Variations, and Common Mistakes By Lacey Muinos Lacey Muinos Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. Learn about our editorial process Updated on January 05, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals.
visibility
384 views
thumb_up
15 likes
A
Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more.
thumb_up
24 likes
M
by Sara Clark Reviewed by
Sara Clark Sara Clark is an EYT 500-hour certified Vinyasa yoga and mindfulness teacher, lululemon Global Yoga Ambassador, model, and writer. Learn about our Review Board Print Monoliza21 / GettyImages Also Known As: EPK I, Twisted One Legged Arm Balance Pose I Targets: Arms, core, legs, hips Equipment Needed: Yoga mat and towel Level: Advanced Eka Pada Koundinyasana I is an arm-balancing pose dedicated to Sage Kaundinya, a Buddhist monk who lived in India during the 6th century BCE.
thumb_up
32 likes
A
It is an advanced asana that can be incorporated into arm-balanced sequences. 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.
thumb_up
48 likes
H
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.
thumb_up
13 likes
N
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.
thumb_up
48 likes
J
No special equipment is needed to perform Eka Pada Koundinyasana I, though some might benefit from using yoga blocks for balance. What Is the Right Yoga Sequence to Follow?
thumb_up
0 likes
D
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.
thumb_up
3 likes
N
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.
thumb_up
46 likes
L
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.
thumb_up
30 likes
S
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.
thumb_up
26 likes
J
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.
thumb_up
39 likes
M
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.
thumb_up
36 likes
C
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.
thumb_up
26 likes
D
When you are warmed up, follow these steps to enter into Eka Pada Koundinyasana I: 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.
thumb_up
49 likes
I
Pivot your feet so your knees are facing the left side of your mat. Slowly begin to lean forward while keeping your head up.
thumb_up
37 likes
A
Do not strain your neck. 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.
thumb_up
32 likes
M
This is shown in Chaturanga Dandasana. Lift your hips and place the side of your right knee onto the arm shelf created by your left arm.
thumb_up
39 likes
J
Enter into Side Crow Pose (Parsva Bakasana). Shift your weight forward to your upper body. Your feet should feel light.
thumb_up
5 likes
K
This will allow you to extend your legs back. Exhale and extend your top leg straight back.
thumb_up
43 likes
A
Extend your bottom leg straight out. Keep the feet flexed while extending out through the heels. Do not point your toes.
thumb_up
20 likes
A
Keep your gaze ahead of you but do not look up as this can strain the neck.
To release the pose, lower your legs and lean back to release the pressure put on the arms. Try the other side. How Yoga Transitions Prepare You for the Next Yoga Pose
Common Mistakes Since this is an advanced pose, it is unlikely that you will master it in your first try.
thumb_up
22 likes
R
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).
thumb_up
0 likes
L
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.
thumb_up
37 likes
C
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.
thumb_up
23 likes
J
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.
thumb_up
31 likes
E
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.
thumb_up
9 likes
V
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!
thumb_up
21 likes
E
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.
thumb_up
22 likes
E
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.
thumb_up
49 likes
J
If you feel any pain during this pose, slowly back out of the pose. Try It Out Incorporate this move and similar ones into this popular workout Yoga Arm Balances for Intermediate to Advanced Practice
Yoga Poses for Arm Strength How to Do Flying Crow Pose (Eka Pada Galavasana) in Yoga By Lacey Muinos
Lacey Muinos is a professional writer who specializes in fitness, nutrition, and health. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful?
thumb_up
1 likes
C
Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles Past the Basics: Yoga Poses for Intermediate Levels 31 Yoga Poses for Beginners Try the Hurdler Pose for a Challenging Arm Balance Arm Balance Fun With the Side Crow Pose A Fast and Effective 20-Minute Core Workout Learn About Yoga Arm Balances for Intermediate to Advanced Practice 7 Best Poses to Try With a Yoga Wheel How to Do Compass Pose (Parivrtta Surya Yantrasana): Techniques, Benefits, Variations How to Do Bhujapidasana Check Out Our Library of Advanced Yoga Poses How to Work on the Elusive Psoas Muscle With Yoga Yoga Poses That Will Improve Your Arm Strength Build Your Core With the Elephant's Trunk Pose Start Your Yoga Practice With a Sun Salutation Warm up Sequence How to do Tortoise Pose (Kurmasana) in Yoga How Yoga Transitions Prepare You for the Next Yoga Pose When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies.
thumb_up
22 likes
S
Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All
thumb_up
20 likes
Similar Discussions
-
Japanese Girls Anime Makeup APK Download for Android
-
Tlece APK Download for Android
-
Adc knight math games APK Download for Android
-
WWF alerte sur l impact grandissant du changement climatique sur la biodiversit Environnement Environnement
-
El Defensor del Pueblo cree que el rechazo de 470 personas en Melilla no respet la ley Pastillas De Yodo
-
Western wildfires are making far away storms more dangerous
-
M s de 100 veh culos quedan detenidos en una autopista en California tras la ca da de varias cajas de clavos
-
Pokemon GO How to Get Solgaleo and Lunala The Nerd Stash
-
Best Credit Cards October 2022 NerdWallet
-
AMD Ryzen 7000 vs Ryzen 5000 specs pricing performance Digital Trends
-
How to Clean Install Windows 8 Pro Upgrade
-
Compare Lamborghini Huracan Spyder vs Mercedes AMG GT R Roadster CarBuzz
-
McLaren Unveils New Supercar Platform CarBuzz
-
Mercedes Benz CLA Just Got A Lot More Expensive CarBuzz
-
House Of The Dragon Fans Look Forward to Rhaenyra s Revenge in Season 2 I Will Be Supporting All of Rhaenyra s War Crimes Next Season Decider
-
Songbird Singing Things Firstly I d like to say that there was never any
-
Oral cancer screening Mayo Clinic
-
10 Common Ear Problems And What to Do About Them First Aid for Life
-
Gacha Club Template
-
Blender Animation Rig
-
Red And Black Aesthetic Wallpaper
-
More Bloating Digestive Menopausal Symptoms in Some Ethnic Groups Everyday Health
-
ABC News Broken Heart Cases Surge During COVID Especially Among Women
-
Paige on Randy Orton s reaction to her defeating former WWE star
-
Who is Guy Reffitt Capitol rioter and militia member sentenced to 87 months in prison
-
Someone should make a game about Soufflés
-
The Very Best Workout Split For YOUR Goals
-
New Amazon Echo Dot with better audio might mean you don t need the bigger one TechRadar
-
Lunges for the Hips Glutes and Thighs
-
How to Overcome Common Barriers to Weight Loss