EK
Eka Pada Koundinyasana II
एक पाद कौण्डिन्यासन II
Advancedstanding
Target Muscles
coreshouldershamstringship flexorswrists
Benefits (4)
- + Spectacular arm balance
- + Hamstring flexibility with strength
- + Full body integration
- + Instagram-worthy peak pose
Avoid If (4)
- - Wrist injuries
- - Shoulder injuries
- - Hamstring injuries
- - Pregnancy
About
Eka Pada Koundinyasana II is the flying splits — one leg extends forward on the arm, the other back, both off the floor.
Step-by-Step Instructions
1
1. Start from Chaturanga.
2
2. Bring right leg forward — rest on right shoulder/upper arm.
3
3. Extend right leg straight forward — parallel to floor.
4
4. Left leg straight back — off the floor.
5
5. Both legs in opposite directions — flying split!
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6. Weight on palms, arms in Chaturanga.
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7. Core extremely active.
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8. Hold 3-5 breaths.
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9. Legs back, Chaturanga.
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10. Other side.