Split Legged Arm Balance

Translating to "one-legged pose dedicated to the sage Koundinya II," this pose is also referred to as Hurdler or Albatross. This pose requires strength and hamstring flexibility.

Step by step instructions

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Exercise Steps 1

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Begin in a wide low lunge with both hands inside of your right foot.

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Exercise Steps 2

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Take a hold of your right ankle with your right hand wiggle your right shoulder underneath your right knee.

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Exercise Steps 3

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Place your right hand outside of your right foot on the ground, wrist crease in line with the left, parallel to the front edge of your mat.

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Exercise Steps 4

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Bend your elbows back and toward one another and reach your chest forward as you extend your right leg long, keeping your right thigh supported by your right upper arm.

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Exercise Steps 5

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Lift your left foot off of the ground. Breathe here for at least three deep breaths, and then try it on the other side.

Mistakes and Tips

  1. To master, lengthen the back leg completely and lift it high, keeping your gaze forward
  2. Strengthens arms, shoulders, Wrists, core, neck, and hips. Opens the hips. Improves focus, balance, and digestion.
  3. Do not attempt this pose if you have any wrist, shoulder, knee, or hip ailments.
  4. Keep the back leg bent until you build the strength to extend it back.