Poses >> Eka Pada Koundinyasana II

Eka Pada Koundinyansana II (Pose Dedicated to the Sage Koundinya II)

1. Squat on the balls of your feet, with the toes and knees touching. Let the bottom rest lightly on your heels. Pivot your knees and feet all the way to the right. Keep the belly and heart facing forward. If this low twist is difficult, try starting the squat on a low block.
2. Just like Revolved Chair, take your right arm over the knee, working your outer arm toward the center of your right thigh. Give a slight pull of your belly button inward to make room for this twist. Place both hands shoulder width apart, palms flat.
3. Keeping the gaze forward, bend your elbows toward chaturanga. If this pose is new to you, use both elbows to balance on (left elbow will rest below the left hip). Lower your shoulders in line with your elbows and keep extending your heart. Knees remain bent and heels tight to the bottom. Hinge at the hips to lift both feet up away from the ground and in line with the knees. This is Side Crow.
4. From Side Crow (parsva bakasana) keep the bottom leg on the arms and extend the top leg back. Work both legs as straight and long as possible. Spread the toes, extend the heart and keep the belly lifting. Take 5 to 8 breaths.
5. Release by coming back into Side Crow, hinge the hips and lower the feet. Come into a forward standing fold or Child’s Pose.




Video and Text by Featured Yogamates Teacher: Kathryn Budig