How to practice
• With inhale assume plank posture
• Tense abdominal muscles
• Engage whole body, lower it down and keep body straight without forming curve in back
• Form a right-angle with your upper and lower arms
• Simultaneously bring left knee on left shoulder
• Straighten left knee and keep toe pointed
• Tense abdominal muscles and with the strength of core lift right leg up in line with pelvis.
• Come back in downward facing dog
• This completes half-cycle, repeat with the other leg to complete the full cycle
• Perform this asana 2-3 times for best results.

Inhale and assume plank and exhale as you go down in chaturanga. Breathe rhythmically when in the final pose.

• Improves flexibility of the whole body
• Expands the rib cage
• Energies the entire body
• Opens inner thighs and hip joints
• Instills the feeling of strength and freshness
• Strengthens arms, wrists, shoulder, chest, buttock, leg and stomach muscles
• Stimulates the nervous system, building better control on body and mind
• Improves concentration, inner focus and the sense of balance
• Regular practice of this asana brings in patience and control over the sensory organs

Advance asana; should be performed under guidance. People suffering from heart ailments, high blood pressure, back and hip problems should not perform this asana.



Eka Pada Koundinyasana