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Variations (1)

Eka Pada Koundinyasana I

One-Legged Koundinya's Pose II

Eka Pada Koundinyasana II · एक पाद कौण्डिन्यासन II

Also known as: Flying Splits II · Side Crow Extension

EkaOne·PadaFoot / Leg·KoundinyasanaKoundinyasana·AsanaPose

One-Legged Koundinya's Pose II, also called Flying Splits II is a classical yoga posture. Its Sanskrit name Eka Pada Koundinyasana II translates word-for-word as: Eka (One) · Pada (Foot / Leg) · Koundinyasana (Koundinyasana) · 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 lengthen the hamstrings. Hamstring flexibility with strength. Full body integration. It is particularly valued for building full-body strength and developing greater flexibility. 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

Spectacular arm balance
Hamstring flexibility with strength
Full body integration
Instagram-worthy peak pose
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.
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees generously, work within a pain-free range, and avoid any aggressive pulling on the hamstrings.
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

strengthflexibility

Pose Type

arm balance

Body Focus

upper bodycorehips

Focus Areas

strengthbalanceflexibility

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.

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 One-Legged Koundinya's Pose II?

One-Legged Koundinya's Pose II, also called Flying Splits II is a classical yoga posture. Its Sanskrit name Eka Pada Koundinyasana II translates word-for-word as: Eka (One) · Pada (Foot / Leg) · Koundinyasana (Koundinyasana) · 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 lengthen the hamstrings. Hamstring flexibility with strength. Full body integration. It is particularly valued for building full-body strength and developing greater flexibility. 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 II?

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

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

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

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

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

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

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

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

One-Legged Koundinya's Pose II is therapeutic for: strength, flexibility.

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

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