Yoga pose – Hurdler Pose (Eka Pada Koundinyasana 2)

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How to do Hurdler Pose (Eka Pada Koundinyasana 2)?

Hurdler Pose (Eka Pada Koundinyasana 2) is also called Flying split pose.

The practice of yoga began in prehistoric times in our country, India. Yoga is the most common form of exercise. It is preferred over the hectic routine because yoga exercises not only act on the body but also stabilize the mind and spirit. So, throw those tiring devices in the gym and do a natural form of exercise, which is yoga. You will surely feel the positivity in your life with daily exercise. As we all know, there are many positions in yoga, and the one we will talk about now is Eka Pada Koundinyasana 2, which is quite a difficult yoga pose. The Sanskrit title Eka Pada Koundinyasana refers to the pose of the one-legged sage Koundinya.

Hurdler Pose (Eka Pada Koundinyasana 2)


This pose is in honor of a sage named Koundinya, thus the name.There are two variations of this activity, but the one we’re talking about right now is the first.Because this is a pretty complex and challenging yoga pose, it is best to be patient and take it slowly in order to carefully deal with it.

Step by step instruction

1. Begin with your waist down.Lift your right foot into the air and rotate it outward from the base of the hip; the toes rotate, the heel enters. Bend your foot. With this procedure, you will want the left hip to protrude, so make an extra effort to secure the outer left hip to stabilize the pelvis. Keep your right leg upright and rotating as you begin to cut your leg through the air, parallel to the ground. For now, keep your shoulders in the lower dog, focusing simply on the movement of the hips. Return the leg to the starting position and repeat this action five times, inhaling while rotating and exhaling while stretching the leg.

Hurdler Pose (Eka Pada Koundinyasana 2)
Image by master1305 on Freepik
2. If you need a break after the first five rounds, take one. Otherwise, march on! From the extension, bend the right knee and shift the shoulders directly over the heel of the hand. Keep your arms straight and your upper back rounded. Gently place the bent knee above the right elbow and hold for one to five breaths. Be aware that the pelvis must be open. It is easy to place only the front of the knee on the arm, neutralizing the hips. Since you want to keep your hips open, take the inside of your knee into your right hand. (This will make sense as you move on to Step 4.)

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3.From step 2, keep the inner knee on the arm above the elbow and bend the elbows into a full Chaturanga—elbows above the wrists, forearms hugged, head raised, shoulders looking forward slightly. Keep the ball of the hind leg on the ground and be still. Inhale five times hard and step back into Child’s Pose OR, if you’re still in the mood.

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4.Let the view expand. Drive your fingertips into the ground and start running your arms isometrically. As the heart expands forward, the hind leg will begin to light up and rise. Stretch your front leg straight (this will require a ton of hip and knee joint stretching-don’t say I didn’t warn you) and straighten your back leg with tremendous enthusiasm. Extend both sets of toes to keep the energy line active. Be careful not to drop your left shoulder-keep your head straight and look straight ahead. Hold a few breaths and step back or swing your front leg toward your left. Take the vinyasa and repeat the whole sequence on the left.

Hurdler Pose (Eka Pada Koundinyasana 2)

Image by yanalya on Freepik

What does this yoga pose do for you?

Abdominal massage: The pressure that the legs create on the abdomen in this asana helps massage the abdominal organs.

Strengthens and rejuvenates the spine: If you suffer from back pain or your spine is not strong enough, then this is the right exercise for you. This yoga posture involves twisting the spine, which in turn strengthens, widens and rejuvenates the spinal cord.

Builds a strong core, shoulders, and legs: Because the difficult and challenging posture of the body is perfectly executed, it is extremely beneficial for those who are successful. It helps build a strong core, shoulders, and legs as the main focus of these exercises is on those vital parts of the body. It strengthens both arms and the neck at the same time.

If you have a protruding belly and want to prevent it from rejoicing further, include this exercise in your daily yoga routine. Exercising at Eka Pad aKoundinyasane will help tone your belly and get it in shape.

Overall body awareness and control: In addition to all the benefits mentioned above, this yoga exercise helps to create overall body awareness and also brings control over your body.


If you have a wrist, elbow, or shoulder injury, avoid doing Eka Pada Koundinyasana. If you have lower back pain or have had abdominal surgery, you should not proceed.Eka Pada Koundinyasana 2 should also be avoided by women during pregnancy and menstruation cycles.It is also not to be ignored if you have high blood pressure or a hernia.

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