Koundinyasana (Sage Kaundinya’s Pose)

Start with a wide-legged squat or a standing forward bend. 

Position your palms shoulder-width apart on the mat. 

Spread the fingers evenly to create a strong base. 

Firmly press through the fingertips for better grip and balance. 

Slightly lean the upper body forward. 

Lift the knees high onto the upper arms or triceps. 

Engage and tighten the core muscles. 

Keep the chest lifted and shoulders steady. 

Gradually transfer your body weight onto the hands. 

Slightly bend the elbows similar to Chaturanga position. 

Activate the inner thighs and legs. 

Lift one foot off the floor, followed by the other. 

Find balance completely on the palms. 

Extend both legs outward into a wide straddle shape. 

Keep the legs active and toes engaged. 

Maintain the hips lifted and parallel to the ground. 

Focus the gaze slightly ahead instead of looking down.

Continue breathing smoothly and evenly. 

Stay in the pose for about 3–5 breaths to begin with. 

Now to release the pose gently bend the knees. 

Slowly lower the feet back onto the mat with control. 

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.