Key Takeaway
Eka Pada Koundinyasana II, also called the Hurdler Pose, is a difficult but rewarding yoga pose that gives quite a few advantages, like improved stamina, flexibility, and focus. Following a step-by-step information and listening to alignment suggestions may also help you safely enter and keep the Hurdler Pose, minimizing the danger of harm.
In my journey by way of yoga, I’ve encountered many asanas that problem and encourage. Hurdler Pose or Eka Pada Koundinyasana II stands out as a sophisticated arm stability that may considerably elevate your follow.
This asana is not only a take a look at of energy and suppleness; it’s a transitional posture in superior Vinyasa sequencing that may actually remodel your yoga routine and take your stream to new heights.
Are you up for the problem? Follow me for an in depth breakdown of this dynamic and galvanizing asana.
Understanding Eka Pada Koundinyasana II
Title Breakdown
The normal Sanskrit identify for Hurdler Pose is Eka Pada Koundinyasana II. This asana’s Sanskrit identify holds intriguing historic and cultural significance.
Eka means “one.”
Pada interprets to “foot.”
Koundinya is the identify of an influential Vedic scholar and sage
Asana signifies “pose” or “posture.”
You may additionally hear yoga instructors name this asana “Flying Splits” or abbreviate its Sanskrit identify (lovingly) to “E.P.Okay. 2.”
Historic Connection
This asana is called after Sage Koundinya, an ascetic sage who predicted the enlightenment of Buddha and embodied the qualities of energy, focus, and religious connection. Sage Koundinya possessed perception into what was to come back and performed a major function within the early days of Buddhism.
Equally, Eka Pada Koundinyasana is usually a pivotal second inside a sequence of poses, linking two components of a sequence collectively.
Fashionable Yoga Evolution
The evolution of recent yoga has led to the event of inventive new asanas like Eka Pada Koundinyasana II over current many years. This development displays the progressive spirit inherent in trendy Vinyasa sequencing.
These new varieties not solely problem practitioners but additionally increase the boundaries of conventional yoga practices. Exploring these superior postures has deepened my appreciation for yoga’s range of motion.
A Step-by-Step Information to Hurdler Pose
Eka Pada Koundinyasana II is a typical transitional asana, so you could transfer into or out of it in some ways. For simplicity’s sake, I’ll present directions starting in Lizard Pose, which is how most individuals try “EPK II” for the primary time.
Beginning Place
Begin in Lizard Pose together with your proper leg in entrance.
Your proper knee ought to be stacked over your ankle, together with your arms positioned on the within of your proper foot.
Lengthen your left leg behind you, your knee resting in your mat, and your toes untucked.
Keep on this place for a number of deep breaths to open up your inside thigh muscle groups and put together your physique for the following step.
Create the Basis
Bend your elbows to about 90 levels, transfer your proper arm below your entrance leg, and place your hand behind your proper heel.
Your arms ought to be in a Chaturanga form, so your triceps create a small shelf in your entrance leg.
Shift your weight ahead, letting your shoulders transfer in entrance of your wrists.
Put together for Elevate-Off
Tuck your left toe and straighten your left knee.
Interact your stomach muscle groups and stare upon a spot on the ground in entrance of you.
Lengthen your proper leg, straightening your proper knee steadily.
Proceed to shift ahead till your again foot floats off the ground.
As soon as each legs are straight, level your toes.
Stability and Exit
Maintain your gaze ahead and focus on a hard and fast level in entrance of you that will help you stability.
When able to launch, bend your entrance leg, bringing your proper foot to the ground whereas concurrently decreasing your again left foot down.
Let your self relaxation for a number of breaths in Stomach Savasana or Baby’s Pose earlier than persevering with to the opposite aspect.
Repeat Eka Pada Koundinyasana in your different aspect, starting in a lunge place together with your left leg in entrance.
Skilled Alignment Suggestions for Hurdler Pose
These useful suggestions and a focus to element will be the magic keys to mastering Eka Pada Koundinyasana II.
Core stability: Participating your stomach muscle groups is significant for supporting your self on this arm stability. Press your navel towards your backbone and maintain every part tight as you maintain the pose.
Elevate your chest: Maintain your chest lifted and collarbones unfold vast to maintain your self from collapsing or pitching ahead.
Hip peak: Maintain your hips barely larger than your shoulders. Alter the angle of your tilt, feeling for that “candy spot” the place you are feeling completely balanced.
Even weight distribution: Maintain equal weight in each arms reasonably than letting one arm do all of the work. Press each arms firmly into the ground with equal strain and grip the mat together with your fingertips.
Regular gaze: Repair your eyes to a spot on the ground barely forward of your mat to assist your self keep stability.
Most significantly, don’t overlook to breathe! Sustaining regular breaths all through this course of enhances focus and stamina inside this demanding asana.
Utilizing Yoga Props to Improve Hurdler Pose Observe
Utilizing props in arm balances like Hurdler Pose may also help you construct confidence as you strengthen your muscle groups. They supply additional assist so you’ll be able to focus higher in your alignment.
Yoga Block Help
In Eka Pada Koundinyasana, yoga blocks will be your greatest pal. Listed below are a number of methods you should utilize them.
Beneath your arms: Putting blocks below your palms will increase your distance from the bottom, providing you with a bit additional elevate.
Beneath your again foot: Preserving your again leg lifted can problem inexperienced persons. Utilizing a block below your again foot will assist maintain your thigh lifted off the bottom.
Beneath your shoulders: Stack two blocks and place them below every shoulder. The blocks will cease you from tipping too far ahead as you lean ahead.
Yoga props aren’t only for inexperienced persons. They provide assist and safety to skilled yogis as they progress towards extra superior postures.
I like to recommend conserving a number of good-quality yoga blocks, like these from lululemon. That approach, you’ll be ready for something!
lululemon’s Elevate and Lengthen Yoga Block
Smooth Help
Some yogis are afraid of face-planting after they first strive Hurdler Pose. In the event you’re feeling apprehensive, place a cushion or bolster on the bottom below your chest and head. It offers a comfortable touchdown in case you lose your stability, which may also help you are feeling extra assured as you’re transferring into the posture.
Security and Precautions for Eka Pada Koundinyasana II
Even in case you’re considerably new to yoga, training arm balances generally is a improbable option to encourage and inspire your self. Nevertheless, in advanced asanas like Eka Pada Koundinyasana II, it’s much more essential that you simply keep aware of security precautions and contraindications.
In the event you expertise any of the next points, you could want to make use of a modification or variation for this asana.
Wrist, elbow, or shoulder harm: These joints bear most of your weight on this asana whereas in flexed positions. In the event you’re recovering from an harm or coping with points like Carpal Tunnel Syndrome, this arm stability might worsen your discomfort.
Continual decrease again ache: Balancing on this posture requires core and decrease again stability. You probably have persistent again ache, it may be greatest to skip this asana to keep away from pressure.
Strained hip flexor, groin, or hamstring: You would possibly guess {that a} posture referred to as “Flying Splits” intensely stretches your legs. So, when you have an harm or extreme tightness in these areas, strive a variation like Flying Pigeon that requires a bit much less flexibility.
Being pregnant: In your 2nd or third trimester, the load of your stomach can throw off your stability and create a fall threat.
Listening to your physique turns into much more essential as you advance in your yoga follow. In the event you begin to really feel ache at any level, it’s a sign to again off and modify the asana or use a variation.
Advantages of Eka Pada Koundinyasana II
Advanced arm balances like Eka Pada Koundinyasana II aren’t simply visually spectacular. They create many advantages to your physique and thoughts.
Tones the core: As with every balancing asana, your core engages to take care of stability, which in flip strengthens the stomach muscle groups.
Strengthens the arms and shoulders: You construct vital higher physique energy as you assist your weight together with your arms, significantly the triceps.
Stretches hamstrings, groin, and hips: Stretching the muscle groups of your legs reduces stiffness and improves mobility over time.
Enhances stability and coordination: Balancing on this asana’s asymmetrical form helps you construct proprioception, the sense of the place your physique is in house.
Builds confidence: Arm balances are a improbable option to construct self-confidence. Pushing your self out of your consolation zone a bit may also help you notice simply how robust and succesful you’re!
Encourages endurance and perseverance: Working towards a particular objective, like mastering your Flying Splits, takes dedication and willpower. These qualities translate on to different areas of life that require endurance and perseverance.
Integrating Hurdler Pose right into a Yoga Sequence
Sometimes, you’ll encounter Eka Pada Koundinyasana II as a “peak pose” or as a transition in a Vinyasa sequence. There are lots of inventive methods to include it into your routine.
Preparatory Asana Strategies
Warrior II and Lizard Pose open your hips and stretch your hamstrings.
Chaturanga will assist arrange correct alignment in your arms.
Crow or Crane is a extra fundamental arm stability that will help you get “within the zone.”
Transition Poses
As soon as you are feeling strong in your Eka Pada Koundinyasana II, it’s time to strive a inventive transition! Listed below are some poses that work properly transferring into and out of Flying Splits.
Three-legged Downward Going through Canine, Aspect Plank, and Revolved Aspect Angle
Flying Pigeon and Eight-Angle Poses
In the event you’d like extra steerage in constructing a sequence, I like to recommend trying out Yogadownload.com’s free on-line courses. You’ll find arm-balancing workshops and flows particularly that includes Eka Pada Koundinyasana II.
Cool-down Part
After training intense asanas just like the Flying Splits, it’s important to chill down correctly.
Seated ahead bends are glorious as a result of they stretch and launch the hamstrings additional.
Spinal twists assist launch pressure within the backbone after such intense work.
Cooling down helps return respiratory to regular and minimizes muscle soreness afterward.
Closing Ideas
Whether or not you name it Hurdler Pose, Flying Splits, Eka Pada Koundinyasana II, or EPK-2, this dynamic arm stability is undoubtedly a spotlight of recent yoga sequencing. I really like that regardless of its trendy origin, this asana honors the religious roots of yoga in its dedication to Sage Koundinya.
Setting particular targets in your yoga follow is a option to construct bodily energy and qualities like endurance and self-confidence. Eka Pada Koundinyasana II gives a stupendous alternative for progress, whether or not searching for to deepen your follow or discover new challenges.
Take your yoga to new heights — figuratively and actually — as you discover, study, and develop with every asana. To obtain common yoga inspiration straight to your inbox, be a part of our electronic mail e-newsletter!
Pop quiz! 🧘🤔
Hurdler Pose is a starting yoga pose.
YesNo
Hurdler Pose is a standard asana relationship again centuries.
YesNo
Eka Pada Koundinyasana II is the Sanskrit identify for Hurdler Pose.
YesNo
Regularly Requested Questions
What’s Eka Pada Koundinyasana II?
Eka Pada Koundinyasana IIoras Hurdler Pose, or Flying Splits, is a sophisticated yoga posture that mixes stability, energy, and suppleness. You stability your torso in your arms whereas extending one leg ahead and the opposite again.
Can yoga props assist in training this superior arm stability?
Sure, yoga blocks can help you in your Flying Splits by offering assist and stability as you construct energy and suppleness.
What are some advantages of training Eka Pada Koundinyasana II?
This difficult asana strengthens the higher physique, tones the core, builds stability, and enhances flexibility within the groin and hamstrings. Mentally, it teaches endurance and builds self-confidence.
How can I combine this asana into my yoga sequence?
First, heat up correctly by stretching your legs, particularly your hamstrings. Then, use Flying Splits as a peak pose to make a transition with different arm balances.
Are there any security precautions for training Eka Pada Koundinyasana II?
Keep away from this posture when you have wrist, elbow, or shoulder accidents. All the time heat up totally earlier than trying it, and hearken to your limits to forestall overexertion.
Thanks in your suggestions!