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Advanced · Arm balance

Sage Koundinya I
Eka Pada Koundinyasana I

An advanced twisting arm balance with the legs extending in opposite directions.

Instructional illustration of Sage Koundinya I
LevelAdvanced
Pose typeArm balance
Primary focusArms, Core

How to practice Sage Koundinya I

  1. Begin in a low lunge twist and place both hands shoulder-width apart.
  2. Hook the outer thigh high on the opposite upper arm.
  3. Shift forward as the elbows bend like Chaturanga.
  4. Extend one leg forward and the other back while keeping the shoulders stable.

Practice tips

  • Practice Side Crow and split-leg transitions first.
  • Use blocks beneath the shoulders as a height cue.
Practice note: Advanced practice only; avoid with wrist, elbow, shoulder or back injuries.
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Understanding Sage Koundinya I

Sage Koundinya I is categorized as a advanced arm balance pose with an emphasis on Arms and core. The useful version of the pose is the one that allows steady breathing and controlled movement—not necessarily the deepest expression.

Common practice points

  • Warm the wrists and spread pressure across the whole hand.
  • Look slightly forward rather than dropping the head.
  • Practice the entry and exit close to the floor before extending the hold.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Crow Pose Bakasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.