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Eka Pada Koundinyasana 2 Sequence

Eka Pada Koundinyasana 2 Guide Sheet with step by step instructions

Eka Pada Koundinyasana 2 (One Legged Sage Pose 2)

Eka Pada Koundinyasana, named after the sage Koundinya, is an intermediate to advanced level arm balance pose. This pose develops strength and agility of body; coordination and concentration of mind, and lightness and equanimity of spirit. One thing to remember when practicing or teaching a pose that is physically challenging like Koundinyasana 2 is that there are numerous points in the process to be able to work even if the full posture isn’t available on this particular day. So… just do your best and enjoy the ride.

In this vinyasa yoga sequence, we are focusing on the legs moving from bent to straight through a variety of different poses. This is one of the key actions when working on Koundinyasana 2. Straightening the legs fully, while suspended above the mat on the hands, will encourage a feeling of lightness throughout the body.

While moving through this sequence, keep in mind the challenge ahead and be cognizant of exhaustion. It is important to have preserved the mental and physical focus necessary to work on Koundinyasana s while at the same time opening and preparing the body to be ready. A good vinyasa class is both challenging yet achievable and should leave a student feeling light and equanimous, not foggy or drained.

As with most “leg over shoulder” arm balances the body needs to be opened in a variety of ways that open the shoulders, hip flexors, hamstrings, and spine. Poses like Triangle Pose, Wide Legged Standing Forward Fold, Lizard Pose, and Yogi Squat are great poses to build a sequence around when working on Koundinyasana 2.

Puttering/Warm-Up:

  • Child’s Pose
  • Lizard Pose
  • Wide Leg Forward Fold
  • Skandasana

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Triangle Pose
  • Extended Side Angle Pose
  • Half Moon Pose
  • Devotional Warrior
  • Yogi Squat

Balance Pose:

  • Eagle Pose

Peak Pose:

  • Koundinyasana 2

Wind Down Poses:

  • Supported Fish
  • Bridge
  • Urdhva Dhanurasana
  • Reclined Spinal Twist
  • Happy Baby

Savasana

Give this sequence a spin and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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