Pose sheet

Two-Legged Sage Kaundinya’s Pose

Dvi Pāda Kauṇḍinyāsanaद्विपाद कौण्डिन्यासन

Balance on your hands, twisting with both legs together and extended sideways.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; bottom thigh rests on the opposite arm.

Enter

Squat with knees together; twist your torso to the right.
Place both palms shoulder-width apart, to your right.
Rest your outer right thigh near your left armpit.
Bend elbows, shift your chest forward, and lift both feet together.
Extend both legs sideways, together and parallel to the floor.

Hold

Press your palms down and broaden your upper back.
Keep elbows bent, forearms vertical, and shoulders at equal height.
Join thighs and ankles; press through the balls of your feet.
Maintain contact between your thigh and left upper arm.

Exit

Bend your knees and lower your feet with control.
Return to a squat and release the twist.
Repeat on the other side.

Breathing: Breathe continuously and steadily.
Gaze: Look forward.
Duration: 10–20 seconds per side.

Adapt

Adaptations

Partial extensionPartially straighten both knees, keeping your legs together.
Two-arm shelfAlso rest your hip on your right upper arm.
Preparation with blocksPractice Side Crow with both hands on blocks.
Reclining preparationLie supine, arms outstretched; lower both legs together to one side.

Variations

Enter from Śīrṣāsana II and return to it.
Eka Pāda Kauṇḍinyāsana I: top leg back, bottom leg sideways.

Signals of effort

Body weight on both extended wrists.
Pronounced spinal twist under load.
Both legs suspended, together and straight.