Pose Dedicated to the Sage Koundinya (Koundinyasana)
Category: Arm Balance / Twist
Difficulty: Advanced
Sanskrit/Pronunciation: Koundinyasana (kown-din-YAHS-uh-nuh)
Main Focus: Arms, Wrists, Shoulders, Core, Hamstrings
Props: Yoga Mat, Yoga Bricks
Pose Dedicated to the Sage Koundinya (Koundinyasana) is an advanced arm balance that combines upper-body strength, core stability, flexibility and balance. Practised by shifting the weight forwards into the hands while extending the legs away from the body, the pose requires strength through the arms and shoulders alongside control through the core. Building the pose gradually can help develop the stability, coordination and confidence needed to explore the full expression.
- Begin in a low lunge with your right foot forward
- Plant both hands on the mat to the left of your front foot
- Hook your right knee high onto your right upper arm
- Shift your weight forward into the hands and lift your front foot off the ground
- Extend the front leg straight out to the side and back leg behind you
- Keep elbows bent like in Chaturanga and chest lifted
- Gaze forward and breathe steadily, holding for a few breaths
- Gently release and repeat on the other side
- Builds arm, wrist, and core strength
- Opens hips and hamstrings
- Develops balance and body awareness
- Strengthens determination and mental clarity
- Practise with a block under the front foot or under the chest for support
- Keep legs slightly bent
- Work on core strength and twisting poses (like Revolved Side Angle) as prep
- Start by lifting only one leg and work gradually towards full extension
- Avoid if you have wrist or shoulder injuries
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Props to Support Pose Dedicated to the Sage Koundinya (Koundinyasana)
Props can help make Koundinyasana more accessible while developing strength and confidence in the arm balance. Place yoga bricks beneath the hands to raise the floor, creating additional space and making it easier to shift the weight forwards and find your balance. A brick can also be placed beneath the shoulder or chest as a supportive landing point while becoming familiar with the shape of the pose.
