Two-Legged Koundinya (Flying Splits)

Dvi Pāda Kauṇḍinyāsana

Read what the gnome says

Two-Legged Koundinya! From a lunge, twist and place the hands, tuck the thighs onto one upper arm, then extend both legs to the side. Core firm, gaze forward. Warm up well. Breathe, flying gnome.

Works on Abdominals · Triceps · Deltoids

How to do it

1. Start in a low plank and swing both knees outside one arm.
2. Shift the weight forward and lift both feet off the floor.
3. Straighten the legs together to the side 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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