Sage Koundinya’s Pose I (Sanskrit: Eka Pada Kouṇḍinyāsana I / एक पाद कौण्डिन्यासन I)
Eka Pada Koundinyasana I (Eka Pada Kouṇḍinyāsana I) is an advanced arm balancing pose in which we twist our torso and balance the weight of our body on our two palms placed on the ground. This pose prepares the body for more challenging arm balances and inversions. This asana has been named after famous Indian sage, Koundinya, who at the time of Siddartha’s birth, predicted that Siddartha would grow up to become an enlightened teacher.
Instructions for Doing Sage Koundinya’s Pose I
- Start by getting into the final position of Salamba Sirsasana II with your feet risen straight up against the gravity while the weight of your body is born by your head and your two palms firmly placed on the floor.
- With an exhalation, bring your legs down. Keep them straight and bring them down together (not one after the other). Lower your legs till they become parallel to the floor. In this step, your spine and your legs will form an inverted L shape. Take a few breaths here and find your balance.
- Again, with an exhalation, bend your legs and move your left leg towards your right side. Rest your left leg on the backside of your upper right arm in a way that the outer side of your left thigh rests as close to your right armpit as possible. Again, take a few breaths and find your balance in this position.
- Extend your left leg sideways by stretching it completely while extending your right leg by stretching it backward.
- Once you are comfortable in this position, exhale and raise your head above the floor, extending your arms and balance on your hands. Keep both your legs as straight as it’s possible for you by pulling your knees up.
- Hold this position for 10 to 30 seconds, breathing normally, without any jerks.
- Now, bend both your knees, exhale, and rest your head on the floor to again assume step 1’s position (Sirsasana). Hold this position for a few seconds and then repeat all the steps with your other side now.
- This time, rest your right thigh on the back of your upper left arm and stretch your left leg straight at the back. Hold for another 10 to 30 seconds and then again stretch your legs up and get into the Sirsasana position.
- To release the pose, either lower your legs to the floor and relax or get into the final position of Urdhva Dhanurasana and then stand up in the Tadasana position.
Benefits
- This pose stimulates your vital organs, enhancing the function of your heart, lungs, liver, kidneys, and digestive system.
- It strengthens your spine, shoulders, and neck muscles, preparing you for advanced twisting and arm balancing poses.
- Sage Koundinya’s Pose I builds your core strength and helps you get a flat stomach.
- It enhances your sense of balance and coordination. Your breath awareness rises and you become naturally meditative.
Precautions
- Do not practice this asana if you have a wrist, elbow, shoulder, neck, or spinal injury.
- Also, those with Carpal Tunnel Syndrome or Arthritis should avoid this asana.
- Women shouldn’t attempt this asana during their menstrual cycles or if they are pregnant.
- If you have a heart ailment, especially high BP, practice this pose under the guidance of a trained yoga teacher.