November 17, 2024

Koundinyasana (Sage Kaundinya’s Pose) | Steps | Benefits

NikaMarch 10, 2024

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Name Of The Asana: Koundinyasana (कोउन्दिन्यासन) or Sage Kaundinya’s Pose

Type of Yoga: Ashtanga Vinyasa Yoga

Level of Yoga: Advanced

Duration: As per your capability or 30 to 60 seconds

Targeted Area: Arms, Legs, shoulder

Strengthens: Arm balance

Koundinyasana (Sage Kaundinya’s pose), is often also known as the “flying splits”. It’s an arm balance pose that challenges its practitioner’s mind and body at every single moment. This pose is dedicated to the sage Koundinya, which is why it is named so.

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Table of Contents

What does it mean by Koundinyasana (Sage Kaundinya’s Pose)?

The term Koundinyasana is a Sanskrit language word.

The first word “Koundinya (कोउन्दिन्य)” is the name of an Indian sage called Kaundinya

The second word is “Asana (आसन)” means “Yoga Pose”

This Asana has 2 variations. Eka Pada Koundinyasana and dvi Pada Koundinyasana.

“Eka (एक)” means “One”

“Dvi (द्वि)” means “two”

“Pada (पद)” means “Leg”

This asana is by tradition entered from the tripod headstand. However, one can as well get into this asana from the Parsva Bakasana. It is basically a hand-balancing yoga posture in modern yoga.

NOTE:
Since this pose dedicated to sage Kaundinya, it is named after him as Koundinyasana.

Preparatory Poses Of Koundinyasana:

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Method of Doing The Eka Pada Koundinyasana:

Start the pose by forming the Downward Facing Dog Posture

Bending your elbows to lower your upper body and bring it closer to the floor

Shift your weight on your upper arms and take both legs up in the air

Lower your shoulders to the height of your elbows

Now slowly split the leg and take your left leg i.e. Left Thigh to your left side and place it on your left arm i.e. left triceps

This is the reason Eka Pada Koundinyasana is also called split legged pose

Breathe normally

Or you can also twist your hips to reach your left leg on your right arm triceps

Extend your leg as much as straight you can. (Do not create extra force)

Hold this posture for about 30 – 60 seconds

Now repeat all the steps with your left triceps.

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Methods of Doing Dvi Pada Kouninyasana:

Start the pose by forming the Downward Facing Dog Posture

As already your hands on the floor, now just bend your elbows to lower your upper body and bring it closer to the floor

Shift your body weight on your upper arms and take both legs straight up in the air

Lower your shoulders to the height of your elbows

Now slowly bend your knees and place them on your left triceps

Breathe normally

Extend your legs as much as straight you can.

Do not create an extra force

Hold this posture for about 30 – 60 seconds

Now repeat all the steps on your right triceps

Follow-up Poses Of Koundinyasana:

Kapotasana or Pigeon Pose)
Trikonasana or triangle pose

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Beginner’s Tips:

To alleviate the fear of falling during this challenging yoga pose, consider using a yoga block beneath your chest for support. Given its difficulty for beginners, it’s crucial not to attempt it without guidance from an expert. Practice this posture solely under the supervision of a qualified instructor and with medical clearance if you’re new to yoga.