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Find size and also stay focused to lift step-by-step right into the One-Footed Posture devoted to the Sage Koundinya I
Eka Pada Koundinyasana I
eka = one · pada = foot · Koundinya = a sage · asana = pose
One-Footed Pose Devoted to the Sage Koundinya I
Benefit
A challenging arm equilibrium that aids you build a strong core, shoulders, as well as legs
Instruction
1. Start in Tadasana, facing the appropriate side of your floor covering. Keeping your knees together, come into a squat, lifting your heels and also rooting with your big-toe piles, hands in Anjali Mudra.
2. On an exhalation, take your right arm to the exterior of your left upper leg, benting to the left. Gaze ahead, chin according to your sternum.
3. Position your hands on the floor covering aiming onward, shoulder- range apart, with wrist folds alongside the front of the floor covering. Now you await launch into Parsva Bakasana (Side Crane Present): Lift your hips and also prolong your breast bone away from your navel. As you reach your breastbone towards the front of your mat, shift your weight onward until your feet lighten as well as you can draw them toward your buttocks. Continue pressing into your big-toe mounds to maintain your legs energetic. Maintain your elbow joints pinned into the midline and also stacked over your wrists. Bring your knees as near your right underarm as feasible and attempt to maintain your weight off the left arm.
4. Exhale and begin to straighten your legs. Involve your quadriceps and also strongly push your right femur toward the wall behind you as you press into the ideal big-toe mound. Concurrently press ahead with your left big-toe mound to re-create the legs of Revolved Triangle Pose.

5. Since you’ve found the fundamental form of the pose, refine it. Return to the shoulder work from Chaturanga Dandasana, raising the heads of the shoulders away from the flooring so that your top and also reduced arms produce a 90-degree angle. Remember the idea of a tight rope being drawn in 2 directions. Anchor the pose by pushing right into your best big-toe mound then set out with your sternum and also the crown of your head. Utilize the breathing pattern from the spins to strengthen the position: Inhale to find even more size along your extend your front body. Central axis, exhale to rotate by taking your left leg further to the right and your appropriate leg farther to the. Take 4-5 breaths. Then, ahead out, exhale and also move your left leg back and also into Chaturanga. There’s clear strategy to this exit, just an extension of the styles you have actually checked out throughout the series. Preserve the honesty of your shoulders and also the intent of staying long, visit toe.
Stay Safe
If you attempt to lean on both arms as you removal right into Parsva Bakasana then Eka Pada Koundinyasana I, your upper body and also shoulders will certainly collapse and you will certainly shed the vigor of your central axis. When this occurs, the potency of the pose is dissipated, gravity wins and also the shoulders come to be endangered as they roll ahead as well as down. Keep the heads of your arms lifted, as well as actively extend your front body.
Watch This
Learn how you can do Chaturanga Dandasana as well as Eka Pada Koundinyasana I with our YOGAPEDIA video.
7 Actions to Master Chaturanga Dandasana
3 Safe-Alignment Alterations for Chaturanga Dandasana
Prep Positions for Eka Pada Koundinyasana I
https://www.yogadivinity.com/challenge-pose-5-steps-to-move-into-eka-pada-koundinyasana-i
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