Sage Koundinya’s Pose II (Sanskrit: Eka Pada Kouṇḍinyāsana II / एक पाद कौण्डिन्यासन II)
Eka Pada Koundinyasana II (Eka Pada Kouṇḍinyāsana II) which is also known as the Hurdler Pose or Flying Splits 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 Pose II
- Start by getting into the final position of Visvamitrasana with your right leg over the back of your upper right arm.
- With an exhalation, rest your left palm on the floor and move your head and torso towards the floor.
- Bend your elbows while keeping your body parallel to the floor and stretch your legs straight. Keep your toes off the floor and balance your hands on both your hands for as long as it’s comfortable for you.
- Stretch the right leg towards your right side and stretch your left leg straight at the back. As you do that the inner side of your right thigh will rest on the back of your upper right arm.
- Stretch your neck and raise your head up. Hold this position for about 10 to 30 seconds, breathing normally. Since it’s a strenuous position, it’s okay if your breathing becomes faster than normal, but don’t try to force your breath.
- Now, bring your left leg back to the floor while removing your right leg off your right arm. Relax for a couple of breaths and then repeat all the steps with your other leg now.
- This time, place your left leg on the back of your upper left arm and stretch your right leg behind. Hold for another 10 to 30 seconds.
- To release the asana, 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. Instead of Tadasana, you can also get into the position of Viparita Chakrasana to relax.
- Advanced practitioners can start this asana from Salamba Sirsasana II as well.
Benefits
- This pose is a powerful hip opener that works on strengthening your pelvic muscles and to enhance your legs’ flexibility.
- Koundinyasana II stimulates your vital organs, enhancing the function of your heart, lungs, liver, kidneys, and digestive system.
- It strengthens your spine, shoulders, arms, chest, hips, hamstrings, and neck muscles, preparing you for advanced twisting and arm balancing poses.
- Sage Koundinya’s Pose II 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, hip, hamstring, or spinal injury.
- Also, those with Carpal Tunnel Syndrome, Spondylitis, 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.