Eka Pada Koundinyasana (Sage Koundinya’s Pose)

Eka Pada Koundinyasana is an arm balancing asana in Hatha Yoga.

Overview

Eka Pada Koundinyasana, or One-Legged Pose of Sage Koundinya, is a dynamic arm balance named after the ancient sage Koundinya. The pose combines the strength of arm balancing with the flexibility of hip opening and spinal twisting.

Method/Content

From a low lunge or twisted lunge position, the practitioner places both hands on the floor to one side, shoulder-width apart. The body’s weight shifts onto the hands as the legs lift off the ground. One leg extends forward along the upper arm or tricep, while the other leg extends backward. The front leg remains straight with the foot flexed, and the back leg extends powerfully behind. The core engages strongly to maintain balance, and the gaze stays focused forward. There are two primary variations: Eka Pada Koundinyasana I (with the twist) and Eka Pada Koundinyasana II (without the twist).

Purpose/Benefits

This pose strengthens the arms, shoulders, and core while stretching the hamstrings and hip flexors. It builds confidence, concentration, and body awareness. The arm balance stimulates the abdominal organs and is believed to improve digestion and increase internal heat.

Verification Notes

• Requires a foundation in basic arm balances
• Often preceded by preparations such as Side Crow and Flying Pigeon
• Featured in intermediate to advanced yoga classes