Eka Pada Koundinyasana

The twist builds the shelf. When the torso rotates deeply enough, the thigh rests on the back of the upper arm without slipping, and the lean forward is a transfer of weight rather than a jump. Without the twist, the shelf slides away and the pose becomes a struggle on the wrists.

To build a stable arm balance on the foundation of a deep twist, with the legs extended and the core active.

1. 1Begin in a squat or Crescent Lunge and twist to the right, hooking the left elbow outside the right knee.
2. 2Place the hands on the floor shoulder-width apart, with the right thigh resting on the back of the left upper arm.
3. 3Bend the elbows and lean forward, shifting the weight into the hands.
4. 4Lift the back foot, extending the left leg back with the foot flexed.
5. 5Straighten the front leg if possible, or keep it bent on the arm.
6. 6Hold for a few breaths, then lower with control and repeat on the other side.

Instead of searching for the “correct” position, notice:

• •Hands shoulder-width apart, fingers spread and pressing evenly.
• •The thigh sits as high as possible on the upper arm.
• •Elbows hug in toward the ribs, not winged out.
• •The extended leg is strong, with the foot active.

Keep breathing through the lean. Holding the breath tightens the whole body and makes the lift harder.

The thigh position tells the story. If it is slipping down the arm, the twist has not been deep enough. Also check the wrists, which carry a lot of load.

Reflect after practising:

• •Place a block under the forehead or a blanket in front for safe falls.
• •Work on the twist first, with the hands on the floor.
• •Try the pose a few times without lifting the back leg.

Rather than mistakes, you may notice:

• •Practise Crow, Side Crow and Revolved Crescent Lunge first.
• •Use blocks under the hands to lift the chest.
• •Build core strength with Boat Pose and Plank.

• •Keep the back foot on the floor.
• •Blocks under the hands.
• •Stay in a twisting lunge.

• ✓Lower the back leg and the hips with control.
• ✓Release into Child's Pose or Downward Facing Dog to rest the wrists.
• ✓Repeat on the other side.