5 Steps to Switch into Eka Pada Koundinyasana I

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Uncover measurement and hold centered to raise step-by-step into the One-Footed Pose dedicated to the Sage Koundinya I

Eka Pada Koundinyasana I
eka = one · pada = foot · Koundinya = a sage · asana = pose
One-Footed Pose Dedicated to the Sage Koundinya I

Revenue
A tough arm steadiness that helps you assemble a robust core, shoulders, and legs

Instruction

1. Begin in Tadasana, going by the becoming side of your mat. Conserving your knees collectively, come proper right into a squat, lifting your heels and rooting down alongside together with your big-toe mounds, palms in Anjali Mudra.

2. On an exhalation, take your correct larger arm to the floor of your left thigh, twisting to the left. Gaze forward, chin consistent with your sternum.

3. Place your palms on the mat pointing forward, shoulder- distance apart, with wrist creases parallel to the doorway of the mat. Now you’re ready for takeoff into Parsva Bakasana (Side Crane Pose): Carry your hips and extend your sternum away out of your navel. As you attain your breastbone in the direction of the doorway of your mat, shift your weight forward until your toes grow to be mild and chances are you’ll draw them in the direction of your buttocks. Proceed pressing into your big-toe mounds to take care of your legs energetic. Maintain your elbows pinned into the midline and stacked over your wrists. Carry your knees as close to your correct armpit as doable and try and protect your weight off the left arm.

4. Exhale and start to straighten your legs. Work together your quadriceps and vigorously push your correct femur in the direction of the wall behind you as you press into the becoming big-toe mound. Concurrently press forward alongside together with your left big-toe mound to re-create the legs of Revolved Triangle Pose.

5. Now that you just simply’ve found the basic type of the pose, refine it. Come once more to the shoulder work from Chaturanga Dandasana, lifting the heads of the shoulders away from the bottom so that your larger and reduce arms create a 90-degree angle. Recall the idea of a taut rope being pulled in two directions. Anchor the pose by pressing into your correct big-toe mound after which set sail alongside together with your sternum and the crown of your head. Use the respiration pattern from the twists to deepen the pose: Inhale to go looking out additional measurement alongside your lengthen your entrance physique. central axis; exhale to rotate by taking your left leg farther to the becoming and your correct leg farther to the left. Take 4–5 breaths. Then, to return again out, exhale and sweep your left leg once more and into Chaturanga. There’s no secret approach to this exit, solely a continuation of the themes you’ve explored all by the sequence. Preserve the integrity of your shoulders and the intention of staying prolonged, head to toe.

Preserve Safe
For many who try and lean on every arms as you progress into Parsva Bakasana after which Eka Pada Koundinyasana I, your chest and shoulders will collapse and you will lose the vitality of your central axis. When this happens, the effectivity of the pose is dissipated; gravity wins and the shoulders grow to be compromised as they roll forward and down. Maintain the heads of your larger arms lifted, and actively lengthen your entrance physique.

Watch This
Uncover methods to do Chaturanga Dandasana and Eka Pada Koundinyasana I with our YOGAPEDIA video.

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