Vinyala

Pose sheet

One-Legged Sage Kaundinya’s Pose II

Eka Pāda Kauṇḍinyāsana IIएकपादकौण्डिन्यासन II

Balance on both hands, with one leg reaching forward and the other backward.

Open this pose in the 3D body

Steps

Support

Both palms and fingers; front thigh on the corresponding upper arm.

Enter

  1. From a right lunge, place both hands inside your front foot.
  2. Slide your right shoulder under your thigh; reposition both hands.
  3. Bend your elbows backward, keeping your shoulders lifted.
  4. Extend your right leg diagonally forward; lift your foot.
  5. Shift your chest forward and lift your straight left leg.

Hold

  1. Press your palms and fingers into the floor.
  2. Keep your shoulders at elbow height or higher.
  3. Maintain contact between your front thigh and the same-side upper arm.
  4. Reach both legs in opposite directions, keeping your torso horizontal.

Exit

  1. Lower your back foot first; bend and lower your front leg.
  2. Release your arm and return to Downward-Facing Dog.
  3. Repeat with your other leg forward.
Breathing
Breathe evenly throughout the hold.
Gaze
Slightly forward.
Duration
20 seconds or longer per side.

Adapt

Adaptations

  • Back foot groundedKeep your back toes grounded while extending your front leg.
  • Blocks under the shouldersRest each shoulder on two stacked blocks at their lowest height.
  • Pelvis on a bolsterSupport pelvis and back thigh with a bolster on two blocks.
  • Two wallsPress back foot into rear wall, front foot into side wall.

Variations

  • Front knee bent, back leg straight.
  • Free elbow under the ribs for additional support.
  • Advanced entry from Sālamba Śīrṣāsana II.

Signals of effort

  • Weight on both hands, with wrists extended.
  • Both feet lifted while balancing.
  • Front thigh resting on the same-side upper arm.
  • Legs extended in opposite directions.