Eka Pada Koundinyasana 1 and 2

Technique

1. Variation 1: start in Parvatasana. Bring the right leg forward, lean forward and bend the elbows to 90 degrees.
2. Rest the inner right thigh on the right elbow, back foot on the toes, and slowly extend the right leg.
3. Push the body forward until both feet leave the ground. Look ahead and keep the balance; hold, come back and repeat on the other side.
4. Variation 2: start from Parsva Bakasana. Once balanced, slowly extend the lower leg forward and the upper leg back.
5. Keep both legs as straight as possible, hold as long as comfortable, come back and repeat on the other side.

Awareness

First on the balance and the legs; gradually on Swadhisthana chakra.

What it gives

• The twist lengthens and strengthens the spine.
• Strengthens the core and the shoulders.
• Gives a fine sense of body control and awareness.

Precautions

• Avoid with wrist, elbow or shoulder injuries, lower-back pain or after abdominal surgery, and during pregnancy or menstruation.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.