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Eka Pada Koundinyasana I

Elisha in Eka Pada Koundinyasana I, both hands flat on the mat, torso twisted, one leg extending to the side parallel to the floor and the other leg extending straight back, balanced entirely on both hands
Trust your hands. Shift forward. Fly.

Eka Pada Koundinyasana I is one of yoga's most dynamic arm balances. Named after the sage Koundinya, this twisted pose splits the legs in two different directions, one extending to the side, one reaching straight back, while the entire body balances on both hands. The twist is what makes it distinct from other arm balances, and it's also what makes it so demanding. It requires a deep spinal rotation, strong core, open hips, and the wrist and shoulder strength to hold it all together. Building this pose takes time, but the work to get there is deeply rewarding.


How to Practice Eka Pada Koundinyasana I

  1. Begin in a low lunge with your right foot forward. Bring both hands to prayer at your heart (Prayer Twist / Parivrtta Anjaneyasana).

  2. Hook your left elbow firmly outside your right knee and deepen the twist — this rotation is the foundation of the whole pose.

  3. Bring both hands to the mat shoulder-width apart, planting them firmly with fingers spread wide.

  4. Lean your weight forward over your hands, bending your elbows.

  5. Rest your right thigh or shin as high on your right upper arm as possible.

  6. Continue shifting your weight forward until your left foot begins to lighten off the mat.

  7. Extend your right leg out to the right side, parallel to the floor.

  8. Simultaneously extend your left leg straight back behind you.

  9. Gaze forward, engage your core, and keep your hips level.

  10. Hold for 3-5 breaths, then lower with control and switch sides.


Modifications & Variations

  • Build the twist first: Spend time in Prayer Twist (Parivrtta Anjaneyasana) to develop the spinal rotation needed, if the twist isn't deep, the arm balance won't come together.

  • Thigh on arm without flying: Practice hooking the thigh high on the upper arm and shifting weight forward without lifting the back leg yet, this builds the balance point and wrist strength needed for the full pose.

  • Use a bolster: Place a bolster beneath your torso when learning so the fear of falling forward doesn't stop you from fully committing your weight.


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