Eka Pada Kaundinyasana     

Inversion Asanas

Eka Pada Kaundinyasana     

Pose Dedicated to the Sage Kaundinya

(e-ka-pa-da-kon-di-nya-sun)

Meaning: eka=one / pada = leg / kaundinya = a sage

Preparation

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Getting into position

Come into Anjaneyasana (Lunge Pose): right foot in front and both hands to the inside of the right foot. Lift the left thigh while lowering the right thigh down and forward and bringing chest forward. Lift up onto your toes (both feet) and bring right upper arm underneath right inner thigh. Keep arms close to the sides, walk the left foot backward slightly and shift all of your body weight onto your hands, straighten the right leg. Keeping balance, lift the left leg off the floor (leg straight) and try to keep your left leg, torso, and neck all in line. Focus on a fixed point in front of you for balance. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower the left toes back to the floor; carefully release the right leg from your upper arm and place the right foot on the floor. Come back into Anjaneyasana, move your right leg back next to the left leg; then, sit back into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.

Tips

  • Keep the spine straight, abdominal muscles engaged and legs strong during this pose.
  • Practice this pose several times to find the proper positioning.

Awareness Spiritual:

Precautions

Avoid

If you have high blood pressure, chronic/serious wrist, shoulder, or hip problems .

Be careful

If you have wrist, shoulder, pelvic, hamstring, or sciatic nerve issues, low blood pressure, migraines, abdominal hernia, diarrhea, get dizzy easily, or if you are menstruating.

Benefits

General

  • Opens the hips and pelvis.
  • Stretches glutes, front and inner thighs, and ankles.
  • Strengthens hands, arms, shoulders, neck, back, chest, abdomen, glutes, hamstrings, inner thighs, and calf muscles.
  • Increases blood flow to head and brain.
  • Stimulates abdominal organs and digestive system.
  • Improves balance and concentration.

Therapeutic

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