How To Do Eka Pada Koundinyasana 1 + Misalignments & Modifications

English name: One-Legged Sage Koundinya's Pose 1

Sanskrit name: Eka Pada Koundinyasana 1

Sanskrit pronunciation: AYE-kah PAH-dah Kown-din-YAH-sah-nah

Sanskrit meaning: eka = one, pada = foot, Koundinya = a sage

Type of pose: Arm balance

Level: Advanced

Targets: Upper body

How to do this pose:

1. From a revolved crow pose, reach your top leg and straight back and your bottom leg out to the side. Grip the mat with your fingertips, hug your forearms in, broaden your collarbones, and spread your shoulder blades wide.
2. Pull your legs energetically towards one another to find mula bandha. Draw your navel in and up, and knit your front ribs together and down.

Modifications you can try:

1. Rotate your hands slightly outwards.
2. Place a strap above both elbows.
3. Bring your bottom hip onto a block.

Misalignments to be mindful of:

• Elbows splaying outwards.
• Incorrect hand positioning.
• Lack of core or hamstring engagement.
• Lack of engagement in the back foot.