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This is such an interesting at the same time a challenging pose. It takes a lot of practice to be able to do this pose. This arm balance is part of the third series in Astanga Yoga. Pattabhi Jois calls this pose as Visvamitrasana B. Koundinyasana II is also called as the Albatross Pose, Hurdlers pose or One-Legged Arm Balance. The English Translation of the sanskrit name Eka pada Koundinyasana is one-Legged Pose Dedicated to the Sage Koundinya.

Your way in to this pose depends on your entry say for instance Adho Mukha Svanasana or Lizard pose.

first option
– From downward facing down
– Lift one leg (right or left) behind you to one legged dog.
– Swing or draw your leg (right or left) close to your (right or left) elbow.
– Rest your leg (right or left) on top of your (right or left) arm.
– Then you can adjust yourself in this stage.
– If you are ready, you can start bringing your back leg (either right or left)
off the ground.
– Lean forward to balance your self perfectly.
– Lift your head and look forward
– Allow your breath to flow.

another option: the lizard pose (Utthan Pristhasana)
– If you are in lizard pose
– Straighten your arms
– Then square your elbows. Similar to the crow elbow. Strong and stable.
– Bring your back knee (left or right) off the floor. Use you back foot to
balance your self.
– Then flatten your front foot (right or left) to the ground.
– With your squared elbow- bring your (right or left) arm under your (right or
left) bended leg. Then slowly bring it out
for you to be able to rest your leg on top of arm.
– Lift your chest until your torso is parallel to the floor.
– If you are confident now. Slowly lean forward and straighten your front leg
at the same time lift your back leg as
high as you can.
– Lift your head and look forward
– Allow your breath to flow.

There are other ways to go into Koundinyasana II as well such as:
– Visvamitrasana
– Kala Bhairavasana
– Warrior poses

Benefits
Strengthens the arms and wrists
Tones the belly and spine
Balance
Concentration
develops abdominal strength
hamstring flexibility

Contraindication
avoid doing any arm balancing yoga postures if you have any wrist or lower back injury

Enjoy your practice. Namaste. ^_^

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