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Eka Pada Koundinyasana IIAdvancedstanding

Variations (1)

Eka Pada Koundinyasana I

Eka Pada Koundinyasana II

एक पाद कौण्डिन्यासन II

Eka Pada Koundinyasana II is the flying splits — one leg extends forward on the arm, the other back, both off the floor.

Anatomy Involved

Benefits

4

Avoid If

4
  • Wrist injuries
  • Shoulder injuries
  • Hamstring injuries
  • Pregnancy

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

strengthflexibility

Pose Type

arm balance

Body Focus

upper bodycorehips

Focus Areas

strengthbalanceflexibility

Yoga Styles

ashtangavinyasapower

When to Practice

peak pose

Position

standing

Target Areas

AbsDeltoidsHamstringsAdductorsForearm

Practice Flow

Tadasana
Tadasana
Adho Mukha Svanasana
Adho Mukha Svanasana
Standing Forward Bend
Standing Forward Bend
Warrior I
Warrior I
Eka Pada Koundinyasana II
This pose
Standing Forward Bend
Standing Forward Bend
Adho Mukha Svanasana
Adho Mukha Svanasana
Savasana
Savasana

About this Pose

Eka Pada Koundinyasana II is the flying splits — one leg extends forward on the arm, the other back, both off the floor.

How to Practice

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!

5 more steps remaining

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Frequently Asked Questions

Common questions about Eka Pada Koundinyasana II

What is Eka Pada Koundinyasana II?

Eka Pada Koundinyasana II is the flying splits — one leg extends forward on the arm, the other back, both off the floor.

What are the benefits of Eka Pada Koundinyasana II?

Spectacular arm balance. Hamstring flexibility with strength. Full body integration. Instagram-worthy peak pose.

Who should avoid Eka Pada Koundinyasana II?

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

How many steps are in Eka Pada Koundinyasana II?

Eka Pada Koundinyasana II is practiced in 10 steps. Start from Chaturanga.

Is Eka Pada Koundinyasana II suitable for beginners?

Eka Pada Koundinyasana II is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does Eka Pada Koundinyasana II help with?

Eka Pada Koundinyasana II is therapeutic for: strength, flexibility.

What poses should I do before Eka Pada Koundinyasana II?

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

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