Advancedstanding

Variations (1)

Eka Pada Koundinyasana II

One-Legged Koundinya's Pose I

Eka Pada Koundinyasana I · एक पाद कौण्डिन्यासन I

Also known as: Flying Splits I · Eka Pada Koundinyasana I

EkaOne·PadaLeg·KoundinyaSage Kaundinya·AsanaPose

One-Legged Koundinya's Pose I, also called Flying Splits I is a classical yoga posture. Its Sanskrit name Eka Pada Koundinyasana I translates word-for-word as: Eka (One) · Pada (Leg) · Koundinya (Sage Kaundinya) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Core and oblique strength. Twist in arm balance. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

Advanced arm balance mastery
Core and oblique strength
Twist in arm balance
Builds towards flying splits
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend the knees to protect the lumbar spine, engage the core throughout, and stop if pain sharpens.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the stance, avoid deep abdominal compression and twists, and consult a qualified prenatal yoga teacher.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout

Pose Details

Helps With

strength

Pose Type

arm balancetwist

Body Focus

upper bodycore

Focus Areas

strengthbalance

Yoga Styles

ashtangavinyasapower

When to Practice

peak pose

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

Warrior I

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Start from Chaturanga or Parsvakonasana.

2

2. Bend right leg, place right knee on left upper arm (twisted).

3

3. Palms under shoulders.

4

4. Shift weight onto hands.

5

5. Lift left leg off the floor — extend straight back.

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Eka Pada Koundinyasana I

What is One-Legged Koundinya's Pose I?

One-Legged Koundinya's Pose I, also called Flying Splits I is a classical yoga posture. Its Sanskrit name Eka Pada Koundinyasana I translates word-for-word as: Eka (One) · Pada (Leg) · Koundinya (Sage Kaundinya) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Core and oblique strength. Twist in arm balance. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of One-Legged Koundinya's Pose I?

Advanced arm balance mastery. Core and oblique strength. Twist in arm balance. Builds towards flying splits.

Who should avoid One-Legged Koundinya's Pose I?

Avoid this pose if you have: Wrist injuries, Shoulder injuries, Lower back injuries, Pregnancy.

How many steps are in One-Legged Koundinya's Pose I?

One-Legged Koundinya's Pose I is practiced in 10 steps. Start from Chaturanga or Parsvakonasana.

Is One-Legged Koundinya's Pose I suitable for beginners?

One-Legged Koundinya's Pose I is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does One-Legged Koundinya's Pose I help with?

One-Legged Koundinya's Pose I is therapeutic for: strength.

What poses should I do before One-Legged Koundinya's Pose I?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.