Pose Dedicated to the Sage Koundinya II

Instructions

1. 1Begin in a low lunge with your right foot forward, placing both hands shoulder-width apart on the mat.
2. 2Lower your right shoulder under your right thigh, resting the outer thigh on the upper arm.
3. 3Plant your left hand firmly on the mat and begin to shift your weight forward onto both hands.
4. 4Extend your right leg straight out to the right side, keeping it active and parallel to the floor.
5. 5Straighten your left leg behind you, lifting it off the mat and pointing through the toes.
6. 6Gaze forward and slightly down, keeping the core deeply engaged to maintain balance.
7. 7Hold for three to five breaths, then lower with control and switch sides.

Contraindications & precautions

• ⚠Wrist or shoulder injuries — the full body weight rests on the hands and shoulders, which can aggravate existing damage.
• ⚠Recent hamstring or hip flexor strain — the deep thigh-to-shoulder contact places intense stretch on these tissues.
• ⚠Pregnancy — the strong core compression and arm balance are unsafe for pregnant practitioners.