Eka Pada Koudinyasana 2 is a split-legged arm balance that builds a strong core, shoulders and legs. It also requires open hips so it is advised to warm up with hip opening poses before getting into the pose. If you also master the sister pose Eka Pada Koudinyasana 1 you can add another playful element to transition in between the two.
Pose Summary
Steps
Step 1
Start in Lizard pose (Utthan Pristhasana) with the right leg forward.
Step 2
Tuck in your right arm under the bent, right knee and place the right hand outside the right foot.
Step 3
Ensure your hands are shoulder distance apart on the floor underneath you with elbows bent, fingers spread wide for a good grip on the mat.
Step 4
Lift your right foot and straighten the right leg. So your right leg is now resting on top of your right triceps.
Step 5
Press into your left toes to push your body slightly forward so your weight shifts into your hands. Maintain Chaturanga arms.
Step 6
Find your Drishti slightly in front of you and ensure your upper body extends forward.
Step 7
Use your core to keep your body strong and lifted. Start raising the back (left) foot. Keeping both legs straight. Elbows hugging in towards the midline and shoulders parallel to the ground, avoiding one shoulder to drop down.
Step 8
Hold the pose for a few breaths.
Step 9
To get out lower down the left foot to the floor, lift the right leg off your arm and bring the foot back next to the left to Chaturanga. Lower your knees down and press your seat back to Child’s pose. Rest for 5 breaths. Change side.
Modifications
If you feel this pose in your wrists you can, to reduce pressure, roll up a mat and place the palm of the hands on the mat and the fingers on the floor.
If elbows fall out to the sides you can tighten a strap around your arms just over your elbows to keep them together.
If you fear of falling over place a pillow below your head.
Benefits
- Strengthens the arms, wrists, shoulders and abdominal muscles.
- Opens up the hips.
- The abdominal organs are stimulated which improves digestion.
- Improves balance, focus, body awareness and boosts self-confidence.
Contraindications
· Avoid this pose if you have any wrist, elbow or shoulder injuries.