Gomasana
Back to asanas
Two-Legged Arm Balance
Arm Balance

Two-Legged Arm Balance

Dwi Pada Koundinyasana

Both legs extend to the same side while the body is supported on the hands, with the legs resting on the upper arm. The two-legged counterpart to Eka Pada Koundinyasana I & II, completing the Koundinya arm balance family.

  • ·Strengthens arms and core
  • ·Strengthens wrists and core
  • ·Improves balance
  • ·Opens hips

Instructions

  1. 1Begin in a deep squat with feet hip-width apart and palms flat on the mat, fingers spread wide.
  2. 2Bend your elbows slightly and place the back of your upper arms against the inner thighs just above the knees.
  3. 3Shift your weight forward into your hands, lifting your hips and engaging your core deeply.
  4. 4One at a time, lift each foot off the ground, drawing the shins parallel to the floor.
  5. 5Press firmly through all ten fingers to stabilize your wrists and protect your joints.
  6. 6Hold for three to five breaths, keeping your gaze soft and slightly forward.
  7. 7To exit, gently lower your feet back to the floor and release into a squat.

Contraindications & precautions

  • ⚠Wrist injury or carpal tunnel syndrome — avoid bearing full body weight on the wrists until the condition has fully healed.
  • ⚠Shoulder instability or rotator cuff injury — the forward load on the shoulder joints can aggravate existing damage.
  • ⚠Recent abdominal surgery or hernia — the intense core compression required in this pose puts direct pressure on the abdominal wall.

Videos containing this pose

No videos linked to this pose yet.