Vinyala

Pose sheet

One-Legged Sage Kauṇḍinya Pose I

Eka Pāda Kauṇḍinyāsana Iएकपादकौण्डिन्यासन I

Balance on your hands, twisting with straight legs reaching sideways and backward.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; crossed thigh on opposite upper arm, feet lifted.

Enter

  1. Squat and twist your torso to the left.
  2. Rest your left outer thigh near your right armpit.
  3. Plant palms shoulder-width apart, with fingers pointing forward.
  4. Bend elbows and shift your chest forward; lift your feet.
  5. Exhale: straighten your left leg sideways and your right leg backward.

Hold

  1. Keep elbows above wrists, pointing backward.
  2. Lift shoulders to elbow height.
  3. Keep your chest forward and both shoulders at the same height.
  4. Straighten knees and reach through your legs in different directions.

Exit

  1. Bend both knees and return to Side Crow.
  2. Exhale and lower your feet to the floor.
  3. Repeat on the other side, switching right and left.
Breathing
Breathe smoothly; exhale as you separate your legs.
Gaze
Forward, with your chin aligned with your sternum.
Duration
4–5 breaths per side.

Adapt

Adaptations

  • Side leg on a bolsterRest your straight crossed leg on a bolster.
  • Back leg on a chairRest your back leg on the seat of a stable chair.
  • Knees tuckedKeep both knees bent in Side Crow.

Variations

  • II: thigh on same-side upper arm; other leg reaches back.
  • Dvi Pāda Kauṇḍinyāsana: both legs straight, together to one side.
  • Entry from Śīrṣāsana II, with the legs positioned beforehand.

Signals of effort

  • Body weight on both hands and wrists.
  • Both feet lifted, with elbows bent.
  • Trunk rotation under load.
  • Straight legs reaching in different directions.