Sage Koundinya I Pose

Sage Koundinya I Pose - YanvaYoga

Pose Dedicated to the Sage Koundinya I, Flying Splits Pose, or Eka Pada Koundiyasana, is a challenging arm balance and twist pose that requires trust and commitment. It may seem challenging and sometimes too much to handle at first, but it’s actually one of the first few arm balances that a yogi can try and successfully achieve. It may also look like it demands a certain amount of upper-body strength, but the truth is, your sole focus should be on finding your balance.

Step-by-Step Instructions

Step 1
Start in Side crow pose with the left leg underneath the right resting on the right lower triceps. Your elbows are pulling into the midline so they don’t fall out to the sides, fingers wide gripping the mat.
Step 2
Straighten the left leg out to the side.
Step 3
Lift your right knee off the left and slowly start straightening the right leg out, up and back behind you. Your toes are now pointing in almost opposite directions. Core stays strong and elbows in a 90 degrees angle. Both shoulders should stay parallel to the floor so avoid one shoulder to drop down.
Step 4
Hold the pose for a few breaths.
Step 5
To get out of the pose return the right knee on top of the left. Bend the left leg and lower the feet back down to the floor. Change side. When done finish with resting in Child’s pose.

Benefits and Contraindications


Improves sense of balance

Builds strength in your arms, wrists, back and hips

Tones the oblique muscles and the abdomen

Revitalize digestive organs


Any wrist or arms injuries less than three months old

Carpal tunnel syndrome

Pregnancy or menstruation cycle

Lower back pain and abdominal surgery.

Photo poses in different angles

Modifications, Props & Tips

As a beginner, it will be difficult at first to maintain your balance. If that’s the case, you can support your side leg on a bolster and/or your back leg on a chair seat.

  • Eka Pada Koundinyasana II
  • Eka Pada Galavasana

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.