One-Legged Koundinya I

Eka Pāda Kauṇḍinyāsana I

Read what the gnome says

One-Legged Koundinya One! From a lunge, twist and place both hands down. Tuck one thigh onto the upper arm and extend the other leg back. Core firm, gaze forward. Warm up well. Breathe, then switch sides. Daring gnome.

Works on Abdominals · Obliques · Triceps

How to do it

1. Start in a low plank and take one knee outside the opposite upper arm.
2. Shift the weight forward and lift both feet off the floor.
3. Extend the legs in opposite directions with the torso twisted and hold; switch sides.

Common mistakes

• Don’t sink in the shoulders.
• Don’t look straight down: gaze ahead.
• Don’t rush the shift.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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