In short: Sage Koundinya’s pose is a pair of arm balances with the elbows bent, the torso parallel to the floor and the legs split. In version I the body twists: both knees start on one arm as in side crow, then the bottom leg extends out to the side and the top leg straight back. In version II, often nicknamed flying splits, the front leg rests over the same-side upper arm and extends forward while the back leg extends behind. Both are advanced poses.
The two versions share one page because they share the name, the bent-arm shelf and most of the preparation. Each has its own steps below.
The name
Eka pāda means one leg, and the pose is dedicated to the sage Kauṇḍinya, a figure who appears in both Hindu and Buddhist traditions; AshtangaYoga.info retells stories of him from India to the old kingdom of Funan in present-day Cambodia. The Iyengar Yoga (UK) syllabus lists Eka Pāda Kauṇḍinyāsana I at plate 441 and II at plates 442 to 443 of Light on Yoga, alongside Dwi Pāda Kauṇḍinyāsana (both legs to one side, plate 438). Yoga Journal uses the same I and II numbering.
Ashtanga labels differ. In the third series, Kauṇḍinyāsana A has both legs together pointing to one side, which matches the Iyengar two-legged version, and Kauṇḍinyāsana B has one leg crossing forward over the arm and the other extending back, which matches version II on this page. Both are entered from a tripod headstand and held for five breaths.
Making the pose work
Both versions rest on the same chaturanga shelf: elbows bent toward 90 degrees, hugging in, so the torso can lie on the upper arms. The weight then tips forward like a see-saw until the legs float. For version I, Yoga Journal stresses that keeping the outer armpit far down the outside of the opposite thigh is the secret of the pose, exactly as in side crow; Yoga International describes coming into side crow and then scissoring the legs open, the bottom leg out to the side and the top leg back, while the torso keeps turning so the shoulders square to the front. For version II, slide the shoulder as far under the front thigh as possible, creep the front foot forward until it lifts, then lean forward to float the back leg. AshtangaYoga.info’s cue is to keep both shoulders at about the same height.
Yoga Journal suggests holding each side for 20 seconds or longer; the Ashtanga versions are held for five breaths.
Sage Koundinya’s Pose II (Eka Pada Koundinyasana II)
Start in downward dog or plank. Step the left foot far forward outside the left hand, bend the left elbow and twist slightly to the right, dropping the left shoulder low on the inner thigh and sliding the upper arm under the back of the thigh just above the knee. Walk the left foot forward until it is light, straighten the knee as much as you can, then bend both elbows and shift forward until the back leg lifts. Lift the chest until the torso is parallel to the floor, look forward and breathe. Step back to downward dog and repeat on the other side. If the hamstrings will not allow a straight front leg, keep the front knee bent on the triceps; if the back leg will not lift, leave the back toes down.
Precautions in plain words
Yoga Journal lists any wrist or lower back injury as a contraindication for both versions. The shoulders also work hard on bent arms, so skip them with shoulder or elbow pain. Version I adds a deep twist. In pregnancy, avoid twisting arm balances unless your health care provider and a prenatal teacher agree. This page is general information, not individual advice.
Preparation and what comes next
For version I, master side crow and twists such as revolved lunge and revolved triangle. For version II, work lizard, shoulder-pressing pose and chaturanga. A bolster under the side leg or a chair under the back leg can hold you while you learn. Both versions can flow back into chaturanga. Related poses include eight-angle pose and flying pigeon.
You will meet these poses in Iyengar, Ashtanga (third series) and advanced vinyasa and power yoga classes.
