Pose Breakdown: Eka Pada Koundinyasana I
Ready for a challenge? Eka Pada Koundinyasana I is an asymmetrical twisted arm balance. It’s like Flying Crow, but with an even deeper twist — the opposite leg stays on your arm, while the other extends behind you.
In case that description didn’t say it enough: This is an advanced posture for those already comfortable with arm balances. But if you’ve mastered every Crow variation in the book and are looking for a new goal, this pose may be just the ticket. Just make sure to take it slow and check in with your body.
Benefits of Eka Pada Koundinyasana I Pose
Strengthens your upper body and your spine
Tones abdominal muscles
Improves balance
Contraindications
Avoid this pose or consult a doctor if you have any issues, especially injuries, affecting your spine, hips, shoulders, or any part of your arm, including elbows and wrists.
Warm-Up Poses for Eka Pada Koundinyasana I Pose
Firefly Pose
Eka Pada Koundinyasana II
How to Do Eka Pada Koundinyasana I Pose
1. Start in a modified Chair Pose: Bend your knees and sink your hips down, but don’t worry about holding your arms up.
2. Twist your body over to the right, lift your heels, and squat down onto your heels.
3. Bring both hands down to the mat.
4. Hug your left tricep into the outer edge of your right leg. Wrap your triceps back toward your feet.
5. Create a shelf by leaning forward and bending your arms. Bring your weight into your fingertips.
6. Lift both feet off the ground and bring your heels in toward your glutes.
7. Extend your top leg straight back behind you and reach the bottom leg out to the side.
8. Lift your chest up and bring your gaze forward or slightly down.
Follow Up Poses for Eka Pada Koundinyasana I Pose
Standing Forward Fold/Ragdoll
Bridge Pose
Supine Twist
Eka Pada Koundinyasana I Meaning and Mythology
Like many other popular poses, including the Warrior series, this asana appears to have come from Tirumalai Krishnamacharya’s school in the first half of the 20th century — his two influential disciples Patthabi Jois and BKS Iyengar both use it in their sequences. But, also like the Warrior series, its namesake dates back centuries.
Koundinya was a Vedic scholar in the 6th century BCE, and one of a group gathered to read the destiny of Crown Prince Siddhartha, who would later become Gautama Buddha. He was the only one to successfully predict that he’d leave royal life and become a Buddha — and later, he followed him on his path of austerity. Later, he’d become the first of the Buddha’s disciples to become an arahant, or enlightened one. Rishi Koundinya also appears in ancient Indian texts like the Upanishads at around the same time.
The name is also significant in Cambodian folklore, and another Koundinya is known for his commentary on a text called the Pasupata Sutras in around 500 CE.
Koundinyasana means “Sage Kaundinya's Pose” or “Pose Devoted to Sage Kaundinya.” “Eka” means “one,” and “pada” means “foot” or “leg.”
Alternate between stretch and strength with Ashley Galvin’s Weekend Warrior class, available for free with a 14-day trial to Alo Moves.