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
Three. Prayer Twist
Four. Facet Crow
5. Twisty IT Band Stretch
You're Prepared for EPK1!
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
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