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Arm BalancesIntermediate

One-Legged Arm Balance I

Eka Pada Koundinyasana I

One-Legged Arm Balance I (Eka Pāda Koundinyāsana I) launches from a lunge into a sweeping twist, sending the front leg forward while the back leg lifts behind.

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How to Perform

  1. 1

    From a low lunge with right leg forward, plant palms shoulder-width inside the foot and hug the right thigh onto the right triceps.

  2. 2

    Shift weight forward, bend elbows toward Chaturanga, and lift the back heel, keeping arms close to the ribs.

  3. 3

    On an exhale extend the right leg forward off the mat while kicking the left leg straight back, hips level.

  4. 4

    Draw the navel toward the spine, spread the chest forward, and gaze past the fingertips as both legs energise.

  5. 5

    Hold for 3–5 breaths, lower softly, and repeat on the second side.

Benefits

  • Strengthens wrists, shoulders, and core with asymmetric load.
  • Improves hip mobility and hamstring length in the forward leg.
  • Stimulates abdominal organs through twisting and lift.

Alignment Cues

  • Elbows hover above wrists in a Chaturanga angle
  • Hips square as much as possible to the floor
  • Spine lengthens forward while crown reaches ahead
  • Breath remains smooth to sustain balance

Common Mistakes

  • • Collapsing shoulders
  • • Holding breath
  • • Insufficient core engagement
  • • Dumping weight into wrists

Contraindications

  • • Wrist or shoulder injuries
  • • Pregnancy

Recommended Props

BlocksBlanket