Ek Pada Koundinyasana is dedicated to Sage Kondinya . It is also called ‘flying splits’.
Starting from Downward Facing Dog, exhale and step your right foot forward to the outside of the right hand.
Lift the right hand to hold onto the ankle, and work to bring the shoulder under the knee/hamstring.
Place the hands firmly on the ground shoulder width apart, fingers wide spread and weight evenly distributed across the palms.
Take a deep inhale, then with a controlled exhalation shift your weight forward, pressing the inside of the right thigh on the upper arm, straighten the right leg. As you shift the weight forward and bend the elbows, the left leg will lift up, keep looking forward, and work on straightening both the legs and point the toes. In the final posture the elbows will be bent almost ninety degrees.
Breathe normally and stay in the posture for as long is comfortable.
Exhale, bring the left foot down and the right foot back into downward facing dog. Repeat on the other side.
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