sage koundinya pose advanced yoga

Sage Koundinya Pose II

Sage Koundinya or Eka Pada Koundinyasana II is named after sage Koundinya who had one twisted leg and arm. The difference between sage Koundinya pose I and II lies in thigh and hips position. In Eka Pada Koundinyasana thigh alternate on triceps in pose II thighs will be on same side triceps. Both are advanced poses and pose II obviously more advanced than pose I.  To practice this pose one must have good strength in arms and shoulders and must be able to hold the whole body weight in hands. Benefits of doing this pose is: reduces belly fat, strengthens shoulders, wrists, arms, increases overall strength, helps in focusing, rejuvenates spine, flexibility and strengthening of leg muscles, increases digestion by stimulating abdominal organs. This pose needs instructor supervision. If you have problem in wrist, lower back or hamstring tear then do not perform this pose – Healthylife.

LEVEL :Advanced

Anatomy : Abs, Arms

Pose Type :Arm Balance

Sanskrit :Eka Pada Koundinyasana (eh-kah pah-dah cown-din-YAHS-anna)

eka = one pada = foot Koundinya = the sage Koundinya



  • Wrist injuries
  • Low back injuries


  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.




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



  • Adho Mukha Svanasana (Downward-Facing Dog)
  • Chaturanga Dandasana (Four-Limbed Staff pose)
  • Utthan Pristhasana (Lizard Pose)


Adho Mukha Svanasana


  • 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.


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


  • Holding the breath
  • Body weight not far enough forward

The article and image is published here with prior permission from

Author: HealthyLife | Posted on: February 24, 2021

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