Koundinyasana or Arm Balance Pose
What is Koundinyasana or Arm Balance Pose?
Koundinyasana or Arm Balance Pose is a very challenging pose in yoga. To achieve this pose, you need a very strong and flexible spine, which can be rotated with ease when required. You also need strong and flexible hamstrings and hip abductors, to allow you to hold this pose. And most of all, you need plenty of arm strength, since it has to take the weight of your body. That is why it is referred to as Arm Balancing Yoga.
A slight variation is the Eka Pada Koundinyasana or One Legged Arm Balance yoga pose.
At first glance, you might think that the Koundinyasana is impossible and requires circus-like skills in balancing. But that is not so. Practice with more basic yoga asanas (poses) will help you to build up strength and flexibility, and subsequently you too will be able to achieve it.
Step by step procedures: To achieve this pose, you must follow a proper sequence of poses. But an important part is to do it under expert guidance.
Benefits: While this pose places greatest weight on the wrists and strengthens them, it has other benefits too.
Contraindications: If you have any injury of the lower back or wrist, it is better to avoid this pose or take the advice of a medical expert.
Beginner’s tip: You can use a chair or a bolster to help you balance and get support for your legs.
See Also : Tolasana Pose
Koundinyasana or Arm Balance Pose is a very challenging pose in yoga. To achieve this pose, you need a very strong and flexible spine, which can be rotated with ease when required. You also need strong and flexible hamstrings and hip abductors, to allow you to hold this pose. And most of all, you need plenty of arm strength, since it has to take the weight of your body. That is why it is referred to as Arm Balancing Yoga.
A slight variation is the Eka Pada Koundinyasana or One Legged Arm Balance yoga pose.
At first glance, you might think that the Koundinyasana is impossible and requires circus-like skills in balancing. But that is not so. Practice with more basic yoga asanas (poses) will help you to build up strength and flexibility, and subsequently you too will be able to achieve it.
Step by step procedures: To achieve this pose, you must follow a proper sequence of poses. But an important part is to do it under expert guidance.
- The first step is to get down in Adho Mukha Svanasana or the Forward Bending Dog Pose. Press your hands on the floor about a foot apart, and keep your weight centered on it.
- Lean forward, so that the left foot is pushed forward as far as possible, past the left arm. Now place this foot on the floor, taking care to see that it is extending powerfully beyond the left hand. Stretch it as much as you can, straightening the knee.
- Still supporting the weight of your torso, bend both elbows. Twist your body to the right.
- Drop your left shoulder a little and as much of your left body as is possible on to the inner left thigh.
- Press the thigh downward, and slide your shoulder and upper arm below it. (Your knees should come almost below your elbows.)
- Shift the weight of your body forward, so that it is now between your hands, and it is possible to lift the back leg.
- Now, with a strong lunge lift that leg so that is parallel to the floor. Keeping that position, and pressing back, lift your chest off the floor. Your torso should be parallel to the floor. Keep pushing down on the floor with your hands to help you maintain the position.
- Your head should now be lifted as you look forward.
- Hold this position for 10 to 30 seconds. Release slowly and relax in Adho Mukha Svanasana (Downward Facing Dog Yoga Pose) for a few seconds. Repeat with the other side.
Benefits: While this pose places greatest weight on the wrists and strengthens them, it has other benefits too.
- Along with the wrists, it increases strength of the shoulders and entire arms.
- It benefits the spine and muscles of the back, stretching and strengthening them, increasing the spine’s flexibility to rotate.
- It also tones the muscles and organs of the belly.
Contraindications: If you have any injury of the lower back or wrist, it is better to avoid this pose or take the advice of a medical expert.
Beginner’s tip: You can use a chair or a bolster to help you balance and get support for your legs.
See Also : Tolasana Pose