Eka Pada Koundinyasana, also known as Flying Splits Pose, is an arm balance posture in yoga that requires both strength and flexibility. The pose is named after the sage Koundinya, who is said to have had the ability to fly.
How To Perform Eka Pada Koundinyasana (Flying Splits)?
Start in downward-facing dog pose (Adho Mukha Svanasana), with your hands shoulder-width apart and your feet hip-width apart.
Lift your right leg up into three-legged dog, and then step your right foot forward between your hands.
Lower your left knee to the ground, and slide your left foot back.
Place your right hand on the ground on the inside of your right foot, and shift your weight forward.
Bend your left knee, and draw it in towards your chest. Hook your left foot behind your right upper arm, just above the elbow.
Lean your weight forward onto your right hand, and lift your left foot off the ground.
Straighten your right leg, and lift your left leg up towards the ceiling, coming into a one-legged split.
Keep your core engaged, and gaze forward.
Hold the pose for several breaths, and then release your left leg back to the ground.
Repeat on the other side.
Note: It is important to warm up before attempting this pose and to practice under the guidance of a qualified yoga instructor if you are new to the pose or have any pre-existing injuries or conditions.
Modifications
Blocks: Place a block under the front foot to help bring the ground closer to you.
Straps: Use a strap around the back leg to help keep it lifted and stable.
Wall: Practicing against a wall can help with balance and provide support.
Blanket: Placing a blanket under the front foot can help provide cushioning and support.
Half Lotus: If you find the full expression too challenging, you can try coming into Half Lotus pose with the back foot on the opposite thigh.
Remember to listen to your body and only go as far as feels comfortable for you. It’s better to work with modifications than to force your body into a pose and risk injury.
Benefits
Strengthens the arms and core: This pose requires a significant amount of arm and core strength to lift and hold the body off the ground.
Stretches the hamstrings: Flying Splits pose provides an intense stretch to the hamstrings, which can improve flexibility and prevent injury.
Improves balance: Balancing on one arm and one leg challenges your balance and coordination, helping to improve these skills.
Boosts confidence: Achieving this challenging pose can boost your confidence and provide a sense of accomplishment.
Relieves stress and anxiety: Practicing challenging yoga poses like Flying Splits can help release tension and reduce stress and anxiety.
Stimulates the Manipura chakra: This pose activates the Manipura chakra or solar plexus, which is associated with confidence, willpower, and self-esteem.
Contraindications
Wrist or shoulder injury
Carpal tunnel syndrome
High blood pressure
Heart problems
Migraines
Glaucoma
Menstruation
Pregnancy
Recent abdominal or back surgery
General fatigue or weakness.
It is important to work with a qualified yoga teacher if you have any concerns or injuries, and to listen to your body and avoid pushing yourself too far.
Chakra
Svadhisthana Chakra (Sacral Chakra) - This chakra is located at the lower abdomen and is associated with creativity, sensuality, and pleasure. Practicing Eka Pada Koundinyasana stimulates this chakra and helps to balance and enhance one's creative energy.
Manipura Chakra (Solar Plexus Chakra) - This chakra is located at the navel and is associated with willpower, confidence, and self-esteem. Practicing Eka Pada Koundinyasana activates this chakra, helping to develop strength and confidence.
Anahata Chakra (Heart Chakra) - This chakra is located at the center of the chest and is associated with love, compassion, and emotional balance. Practicing Eka Pada Koundinyasana can help to activate and balance this chakra, promoting a sense of inner peace and harmony.
Vishuddha Chakra (Throat Chakra) - This chakra is located at the throat and is associated with communication, self-expression, and authenticity. Practicing Eka Pada Koundinyasana can help to stimulate this chakra, promoting clear and authentic communication.
Ajna Chakra (Third Eye Chakra) - This chakra is located between the eyebrows and is associated with intuition, inner wisdom, and spiritual awareness. Practicing Eka Pada Koundinyasana can help to stimulate this chakra, promoting greater insight and awareness.
Dosha
Eka Pada Koundinyasana (Flying Splits) can be challenging and intense, making it more suitable for those with a balanced dosha. However, with proper modifications and gradual practice, it can be practiced by all doshas. The balancing nature of this posture may help to bring balance to the doshas, particularly if practiced as part of a well-rounded yoga practice that incorporates pranayama and meditation.
History of Eka Pada Koundinyasana (Flying Splits)?
The history of Eka Pada Koundinyasana (Flying Splits) is not well-documented, as it is a relatively modern asana that was likely developed in the 20th century. The pose is named after the sage Koundinya, who was a disciple of the Buddha and is said to have achieved enlightenment after hearing the Buddha's teachings. The pose itself is a variation of the traditional arm balance pose called Koundinyasana, which is named after the sage and requires the legs to be lifted off the ground and twisted to one side while balancing on the arms. Eka Pada Koundinyasana, or Flying Splits, adds an extra element of flexibility and requires the practitioner to extend one leg straight out in front of the body while balancing on the arms.
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