Twisted One Legged Arm Balance Yoga Pose
Twisted One Legged Arm Balance Yoga Pose
overview

Twisted One Legged Arm Balance is an arm balance pose that stretches the biceps and triceps and is ideal for yogis and yoginis at an advanced level.

ajna – the third eye chakra
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How To Do Twisted One Legged Arm Balance Yoga Pose
  1. To begin, place your feet about an inch or two away from one another. Inhale deeply and bend your knees to a squat, balancing on the toes and balls of your feet.
  2. Twist your torso to the left, placing both of your palms flat on the floor outside of your left leg, shoulder-width apart. Spread your fingers to create more stability, then press your left knee into the upper part of your right arm. At the same time, press against your left arm with your left hip, evenly distributing your body’s weight and pushing equally against both arms. Hold this position for a few moments until you have a stable base.
  3. Before you begin to lift your feet off of the ground, make sure your left knee and left hip are both positioned just above your elbows; your elbows are going to act as a kind of shelf when you begin to lift. Shift your weight forward through your left leg and into your arms, letting the weight move away from your feet but still keeping them on the ground. Try this a couple of times, adjusting your arms and left leg until they are placed properly for the lift.
  4. Once you’re comfortable, exhale as you slowly transfer the weight of your leg fully onto your arms, leaning your head forward and moving closer toward the floor. As you move forward, your legs will come together and you will feel your feet begin to lift naturally, left leg resting on your slightly bent elbows. Let both feet lift off of the floor, keeping your legs firm and active. At this point, your knees should be bent and together, facing away from your right arm. Your face should be hovering a few inches above the ground and all of your weight pushing into the floor through your palms.
  5. Extend your bottom leg, in this case the left, straight out and away from your right arm. At the same time, slowly sweep your top leg around as you extend it opposite of the right leg. Your legs’ positions should resemble a side-ways split.
  6. Hold for a few breaths, but try to stay in the position for at least 20 seconds if possible. To come out, bring your legs back together with the knees bent. Slowly moving your weight off your arms and back into your legs, place your feet softly on the floor. Repeat the steps with the other side.
Notes
  • Breathing deeply in this position may be difficult. Start out taking shorter, rapid breaths, then gradually deepen and slow them down.
  • This pose begins and ends the same was as the Side Crow (Parsva Kakasana). If you have difficulty with Side Crow, do not attempt this one.
  • You will most likely be unable to perform this pose fully until you’ve practiced a few times, even if you’re already quite balanced or flexible. Starting out you may have to stop after steps 2 or 3, moving onto the next steps only after you feel comfortable.
  • Do not perform if you have an arm or wrist injury.
Tips

If you’re having trouble staying balanced, place a block, bolster or even folded towels or blankets on the floor to rest your forehead on. This will also help you feel secure if you’re unstable from fear of falling on your face.
When just starting out this pose, it’s best to have a blanket placed slightly in front of you to break your fall in case you lose your balance.

Stretches & Strengthens

All Muscles: Biceps, triceps, wrists, hands, abs

Target Muscles: Biceps, triceps

Health Benefits of Twisted One Legged Arm Balance Yoga Pose
  • Improves balance and concentration.
  • Strengthens core muscles.
  • Increases flexibility of spine.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Eka Pada Koundinyasana I

(eh-KAH pa-dAH koon-din-YAHs-anna)

eka: single, one
pada: leg, foot
Koundinya: the sage to which this asana is dedicated to
asana: posture

History & Mythology

History & Mythology

Koundinya the sage was said to be created by Parvati, reincarnation of Sati and wife to Shiva. Parvati created Koundinya in order to collect and ferment sap from wild date palms, creating alcohol for gods and men alike.
We are constantly researching to find more information about the history and mythology behind each pose. If you have any further information, we’d love to hear from you.