Sage Koundinya II Pose - Eka Pada Koundinyasana II

Sage Koundinya II Pose - YanvaYoga


Sage Koundinya II Pose, The Hurdler Pose or Eka Pada Koundinyasana II is an advanced arm balance. Your torso is raised parallel to the ground on your hands with bent elbows. Your lower body is twisted with one leg extended to the side and the other straight behind you. You will build strength in your arms and core. This pose can teach you lessons in awareness and balance you will be able to use in even more advanced poses.

Step-by-Step Instructions

Step 1
Begin in Downward-Facing Dog with your hands shoulder-width apart. Bring your left foot forward, just outside of your left hand, and place it flat on the floor, bending your left knee.
Step 2
Thread your left arm underneath your left leg. Press your palm into the floor, next to your left foot.
Step 3
Bend your arms deeply. Your elbows should point straight back, and your upper arms should be parallel to the floor.
Step 4
Using your left upper arm as a shelf for your leg, slowly straighten your left leg out to the side. Lift your toes from the floor.
Step 5
Shift your weight slightly forward. Slowly raise your right toe from the floor, reaching your right leg straight back. Gaze forward.
Step 6
Stay in the pose for up to five breaths. Exhale and lower your back foot to the ground; then push back to Downward-Facing Dog. Change sides.

Benefits and Contraindications


Intensely tones the belly, all the core muscles and the entire back

Builds up the muscles of the arms, wrists and thighs


Injuries in the wrists, arms or shoulders

Chronic lower back problems



Photo poses in different angles

Modifications, Props & Tips

Place a pillow under your head to alleviate the fear of falling forward.
Tuck your right arm underneath your hip for extra support.

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.