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Dwi pad Koundinyasana

This is an intermediate-level arm balancing pose named after Sage Kaundinya (or Koundinya).

This posture can be entered from parsva bakasana or the side crane posture. If you are able to get into the side crane pose then probably with a little more work you might be able to get into this pose too. If you are not able to straighten the legs completely then probably you need more work on the twisting and the hamstrings.

We suggest you read the section on parsva bakasana and parsva bakasana preparatory sequence to have more insight into this pose.

To get into this pose you get into the side crane and then straighten your legs, at the same time you are leaning onto the opposite arm to balance the extra weight of the extended legs. Look at the below photo carefully to see the difference between the two poses.

transition from side crane pose to kaundinyasana


  • Start with Parsva Bakasana (twisted crane posture)
  • Lean forward a bit more and start straightening your legs. You might need to bring the opposite shoulder a bit lower to balance out the weight of the straightened legs.
  • Stretch out your legs and point your toes, Look forward.
  • Stay in the posture for as long as is comfortable, and slowly come back to the squatting position.


  • Improves sense of balance
  • Strengthens the arms and wrist
  • Tones the belly and the spine
  • Stretches the hamstrings and the spine.


  • Lower back injury
  • Wrist injury

Looking for more arm balancing posture? Check our arm balancing postures library.