Eka Pada Koundinyasana (Sage Kaundinya’s Pose)

Begin by getting into a squatting position.

Turn on any side to face the side of the mat. Now, remain on your feet and lean forward to place your hands flat on the floor.

Bend your elbows at 90 degrees and simultaneously press the palms to form a shelve.

Place the side of your right knee on the shelve created by the left hand. Now, prepare to lift the feet and shift your weight forward.

Now, exhale to take your left leg straight in the back direction and right leg in the forward direction. Feel the stretch in the groin and keep the feet flexed throughout the pose. Keep the gaze in the front direction.

Stay in the pose for some time and then return lowering the legs and releasing the pressure from the palms.

Now repeat the same steps on the other side.

Not keeping your elbows pinned to the sides·

Collapsing the shoulder

Upper arms not positioned to your sides, but outwards.

Builds muscles strength at the arms, shoulders, chest, abdomen, core, hips, spine and hamstrings.

Strengthens the spine and hips.

Increases blood circulation.

Stimulates internal organs and strengthens the abdominal muscles.

Revitalizes the digestive organs and aids healthy digestion.

Burns belly fat.

Builds immunity.

Aids in detoxification of the body.

Eliminates stress and anxiety.

Builds self-confidence, increases focus and stability.

Avoid in case of wrists, elbows, hips or shoulder injuries, or arthritis.

Avoid if undergone lower back pain or abdominal surgery.

Avoid if suffering from ulcers or irritable bowel syndrome.

Avoid if suffering from Carpel Tunnel Syndrome or spondylitis.

Avoid if suffering from high blood pressure.

Avoid in suffering from hernia.

Avoid during pregnancy and mensuration.