Sage Koundinya I Pose - Eka Pada Koundiyasana

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
Begin by assuming the Side crow pose, with your left leg positioned underneath the right leg, resting on the right lower triceps. Ensure that your elbows are drawn towards the midline to prevent them from sliding outwards, while keeping your fingers spread wide and firmly gripping the mat.
Step 2
Extend your left leg out to the side, away from your body.
Step 3
Gradually raise your right knee off the left leg and slowly start straightening your right leg, lifting it upwards and behind you. At this point, your toes should be pointing in nearly opposite directions. Keep your core engaged and maintain a 90-degree angle with your elbows. Both shoulders should remain parallel to the floor, avoiding any imbalance where one shoulder drops down.
Step 4
Hold the pose for a few breaths, maintaining your balance and focus.
Step 5
To exit the pose, return your right knee to the top of the left leg. Bend your left leg and lower both feet back down to the floor. Then, switch sides to repeat the sequence. Finally, conclude your practice by 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.

Frequently Asked Questions

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.