Pose Dedicated to the Sage Koundinya I

Instructions

1. 1Begin in a low squat (Malasana) and bring both hands flat to the mat, shoulder-width apart, fingers spread wide.
2. 2Shift your weight forward into your hands, lifting your hips and stacking the right hip over the right upper arm.
3. 3Bend your elbows to about 90 degrees, creating a shelf with your triceps to support the weight of the torso.
4. 4Rest the right thigh on the right upper arm and hook the left leg straight out to the left side, extending through the heel.
5. 5Extend the right leg out to the right, pointing or flexing the foot as you engage through the inner thighs.
6. 6Press firmly through all ten fingers, draw the navel in, and gaze slightly forward to maintain balance.
7. 7Hold for 3 to 5 breaths, then lower with control and repeat on the other side.

Contraindications & precautions

• ⚠Wrist pain, carpal tunnel syndrome, or wrist injury — the full body weight on the wrists makes this pose unsuitable until the condition is resolved.
• ⚠Shoulder instability or recent shoulder surgery — the lateral load on the shoulder joint can aggravate instability or disrupt healing tissue.
• ⚠Core weakness or lower back injury — without sufficient core engagement, this arm balance compresses the lumbar spine and should be avoided.