Develop balance, strength & focus in Uneven Two-Legged Sage Koundinya Pose – an advanced yoga pose with head-to-toe benefits…
Uneven Two-Legged Sage Koundinya Pose (Vishama Dwi Pada Koundinyasana), is an advanced arm balance pose that requires significant core strength, balance, and flexibility. This pose strengthens the arms, shoulders, wrists, and core muscles while improving spinal and hamstring flexibility. This pose is also believed to massage the internal organs, assisting with digestion and detoxification. It builds balance, focus, and concentration, and is believed to stimulate the Crown and Third-Eye chakras.
This is an advanced pose, and you should be fully comfortable in Side Crow Pose before attempting this one. Be sure to keep your core engaged, and to protect your joints, don’t lower your shoulders below the elbows. If you need support while learning the pose, you may wish to place a yoga block under your feet, or use a cushion or bolster to support your head.
As always, be sure to listen to your body and only go as far as feels safe. Those with a hernia, those who are pregnant, or who have had recent surgery or injury to the shoulders, wrists, or abdomen should avoid this pose.
How to Do Uneven Two-Legged Sage Koundinya Pose:
- Start in Malasana (Garland Pose).
- Twist your upper body to the right, placing your outer left arm on your outer right thigh and hands on the mat.
- Lift your heels, bend elbows 90 degrees, lean forward, and lift your feet off the floor, bringing your legs to one side, into Side Crow Pose.
- From this balancing position, squeeze your inner thighs and ankles together, activate your feet, and slowly extend both legs straight out to the side, keeping them together.
- Find a comfortable gaze (drishti) straight ahead, or towards the toes.
- To release, inhale to bring the legs back to Side Crow Pose, then return to Garland Pose and relax here for several breaths.
- Repeat on the opposite side.
(Image courtesy of MrYoga.com.)
