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Apply These 5 Yoga Poses to Put together for Eka Pada Koundinyasana I (Flying Splits)

One of many tougher arm balances is Eka Pada Koudinyasana I in any other case generally known as Flying Splits or One-Footed Sage Pose.

In Sanskrit, eka means one, pada means foot, and Kaundinya was a sage of the Buddha and a scholar of the Vedas in historical India.

Yogi's Information to 30 Widespread Sanskrit Phrases

Eka Pada Koundinyasana is a part of the low-flying arm steadiness household. Poses like Bakasana (Crow) and Parsva Bakasana (Facet Crow) are good poses to apply in preparation for larger arm balances like Flying Splits or Eka Pada Koundinyasana II (in any other case generally known as Hurdler's Pose).

Try Circulation & Fly Low, my newest on-line yoga class with YA Courses, to entry all these arm steadiness poses and some difficult variations

First – What’s the Distinction Between Eka Pada Koundinyasana I and II?

Many yoga college students ask what the distinction is between Eka Pada Koundinyasana I (EPK I) and Eka Pada Koundinyasana II (EPK II). Whereas the higher physique alignment may be very related in each poses, Eka Pada Koundinyasana I begins from Facet Crow and due to this fact the underside leg is twisted throughout the physique.

In Eka Pada Koundinyasana II, one leg is straight ahead and one leg is straight again, resembling a hurdler's leap mid-jump, therefore the frequent title Hurdler's Pose.

For this yoga pose tutorial, we’re specializing in Eka Pada Koundinyasana I (EPK I). If you’re able to strive EPK 1 for your self, seize your yoga mat and let's fly!

Apply These 5 Yoga Poses to Put together Your Physique for Eka Pada Koundinyasana I (EPK I):

Earlier than you soar into your first yoga pose. . . It is very important begin your yoga apply with a couple of rounds of Solar Salutations. I like to recommend you apply Three-5 full rounds of Surya Namaskar A to get your physique heat and able to take flight!

Study Surya Namaskar A and B: Solar Salutation Circulation Picture Tutorial

Now you're prepared! Let's soar in!

1. Supine Crunch

Enhancement: Advance this crunch by extending each legs straight

Let's strive it:

Lie down in your again along with your knees bent and your palms interlaced behind your head
Inhale to elevate your head, neck and shoulders off the mat and exhale to twist your torso to at least one aspect
Cross your left elbow in direction of your proper thigh, lengthen your left leg and hover it off the bottom
Repeat the identical actions on the opposite aspect and proceed transferring back and forth along with your breath

2. Four-Limbed Workers Pose

 Chaturanga Dandasana Pose "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-89397 "/> </p>
<p> Sanskrit: Chaturanga Dandasana <br /> Modification: Drop your knees to the mat however preserve your core engaged </p>
<p> Let's strive it: </p>
<p>From Plank Pose, bend your elbows to 90 levels and decrease down slowly and with management<br />
Hug your elbows into your aspect physique<br />
Preserve the staff-like form in your physique along with your legs straight and your stomach engaged<br />
Decrease your physique parallel to the earth and align the heads of your shoulders along with your elbows<br />
Let's do Three rounds of Chaturanga push-ups to construct warmth, linking breath to motion (inhale, press as much as Plank, exhale decrease by way of Chaturanga)</p>
<p> Observe These 5 Tricks to Apply Chaturanga Appropriately  </p>
<h3><span class= Three. Prayer Twist

 Prayer Twist Chair Pose "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-89398 "/> </p>
<p> Sanskrit: Parivrtta Utkatasana <br /> Enhancement: From the prayer place, lengthen your arms out vertically like wings </p>
<p> Let's strive it: </p>
<p>Stand along with your ft collectively, bend your knees and are available into Chair Pose (Utkatasana)<br />
Convey your palms to prayer at coronary heart heart (Anjali Mudra), after which twist your left elbow to the skin of your proper thigh<br />
As you inhale, lengthen your backbone lengthy and as you exhale, twist deeper into your prayer twist<br />
Maintain for Three-5 breaths, after which repeat on the left aspect</p>
<p class=

Four. Facet Crow

 Web page Crow Pose "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-89399 "/> </p>
<p> Sanskrit: Parsva Bakasana <br /> Enhancement: Lengthen one or each legs straight </p>
<p> Let's strive it: </p>
<p>Out of your prayer twist in Chair Pose, bend your knees and plant your palms shoulder-distance aside<br />
Hug your elbows in direction of your aspect physique to create 'Chaturanga arms' as you make a shelf along with your backside tricep<br />
Switch the load out of your ft into your palms and gently elevate your ft off the bottom<br />
Have interaction your Mula Bandha (pelvic flooring) and core<br />
Maintain for Three-5 breaths after which repeat on web page 2</p>
<p> Study Methods to Grasp Crow Pose With This Step-By-Step Yoga Tutorial </p>
<p class=

5. Twisty IT Band Stretch

 IT Band Twist "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-89400 "/> </p>
<p> Modification: Reclined Cow's Face Pose (Supta Gomukhasana) </p>
<p> Let's strive it: </p>
<p>Begin from Vast-Leg Ahead Fold (Prasarita Padottanasana) with each ft on the mat (so lengthy methods)<br />
Flip onto the outer blades of your ft and stroll your palms in direction of the highest of your mat, then in direction of the alternative lengthy aspect of the mat<br />
Squeeze your inside thighs collectively as you equally scissor your legs other than each other, staying on the outer blades of your ft<br />
Soften your knees and / or step your ft nearer collectively as wanted to accommodate this main outer hip / IT Band stretch<br />
Inhale to elongate the backbone and exhale sofas into the stretch. Repeat on the left</p>
<p class=

You're Prepared for EPK1!

 EPK 1 "width =" 730 "top =" 500 "class =" aligncenter size-full wp-image-89401 "/> </p>
<p> Sanskrit: Eka Pada Koundinyasana I <br /> Modification: Choice to strive the identical pose with the entrance knee bent or each knees. </p>
<p> Let's strive it: </p>
<p>From Facet Crow, lengthen the highest leg straight in direction of the entrance and the underside leg straight again<br />
Scissor the legs other than one another and press by way of the balls of each ft so as to add extension<br />
Preserve the parallel body of your shoulders as you mimic Chaturanga in your arms. Keep away from any dip of the shoulders so that you simply overload the shoulder joint<br />
Maintain for Three-5 breaths after which repeat on the opposite aspect</p>
<p class=

You Simply Practiced Eka Pada Koundinyasana I

To conclude the apply, take a wrist launch like Fingers to Foot Pose (Pada Hastasana). It’s at all times essential to heat up and stretch your wrists earlier than and after any arm steadiness apply.

Study Methods to Ease Wrist Ache and Stop Harm In Your Yoga Apply (Video)

When performed, lay down and heel-toe your ft with distance aside, permitting your knees to loosen up into the middle and relaxation towards one another.

Relaxation right here for a couple of breaths and permit the physique and breath to settle earlier than having fun with your ultimate savasana.

Closing professional tip: For any arm steadiness, it is very important interact your bandhas (or energetic locks) that can assist you discover and keep your steadiness and management.

Methods to Have interaction Your Bandhas and Deepen Your Yoga Apply

Whether or not you nailed your Eka Pada Koundinyasana I or simply bought one toe off the bottom at the moment, congratulate your self on exhibiting up and giving it your finest. Keep in mind that yoga is a apply, so preserve exhibiting up and proceed to deepen your apply.

Take This Arm Stability Circulation With Denelle!

With Denelle Numis

28-minute Class | Intermediate

Have questions on this arm steadiness yoga pose tutorial? Wish to share your expertise or supply ideas that discovered be just right for you? Please share within the feedback beneath – we love listening to from you!

Namaste!

zero —— 110 ————— October 30, 2019

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