Arm BalancesIntermediate
One-Legged Arm Balance II
Eka Pada Koundinyasana II
One-Legged Arm Balance II (Eka Pāda Koundinyāsana II) swings the front thigh across the same-side arm while the back leg spears straight back.
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How to Perform
- 1
From a lunge with right leg forward, rotate the torso to the right and hook the right thigh high onto the right triceps.
- 2
Plant palms shoulder-width, fingers forward, and shift weight into the hands.
- 3
Exhale to lean forward, bend elbows toward a Chaturanga angle, and float the back leg off the mat.
- 4
Extend the right leg forward along the supporting arm as the left leg kicks back in a long line, hips level.
- 5
Breathe for 3–5 cycles, then bend elbows, lower the feet, and repeat on the left side.
Benefits
- Strengthens wrists, arms, and obliques while refining spinal rotation.
- Lengthens hamstrings and IT band of the forward leg.
- Energises abdominal organs through deep compression.
Alignment Cues
- Elbows stay stacked over wrists
- Forward thigh hugs the upper arm to lighten the hips
- Back leg extends from the hip with toes pointed
- Spine lengthens forward to counterbalance legs
Common Mistakes
- • Collapsing shoulders
- • Holding breath
- • Insufficient core engagement
- • Dumping weight into wrists
Contraindications
- • Wrist, elbow, or shoulder injury
- • Pregnancy
Recommended Props
BlocksBlanket