Two Legged Pose Dedicated to the Sage Koundinyasana – Dvipada Koundinyasana

Benefits: In this pose the twisting action massages the internal organs and increases flexibility in the spine. The arms, shoulders and legs gain strength.

Step by Step Instructions:

Begin by standing in the middle of your mat in tadasana.

Inhale your arms above your head.

Exhale, bend your knees and bring the outside of your left arm to your outer
right thigh, placing your hands on the mat.

Now lift your heels and move your weight over to your left triceps.
Inhale and lift your feet off the floor, balancing here in side crane pose for a moment.

Exhale and straighten your legs.
Inhale and straighten your right arm. Your legs will point forward
at a 45 degree angle with all four corners of your feet extending away from you.

Breathe here and draw your belly button back to your spine and broaden the
space in between your shoulders blades.

Exhale and bring your feet back on to your mat, bringing your weight on to the balls of your feet.

Inhale and bring your right upper arm to the outside of your left thigh,
placing your palms mindfully on your mat.

Move your weight over to rest on your right triceps muscles. Inhale, lift
your feet off the floor and draw your belly button back to your spine

Exhale and straighten your legs. Inhale and straighten your left arm.

Exhale and bring your feet onto the floor.

Inhale to tadasana with your arms above your head.

Exhale and bring your arms by your sides.


Everything Else:

Level: 9
Props required: Not Required
Movement Type: Arm Balance
Sub Movement Type-A: Strengthening
Sub Movement Type-B: Cardio
Main Anatomical Focus: Arms
Secondary Anatomical Focus: Abdominals
Physiological Focus: Circulatory System, Digestive System, Excretory System, Respiratory System

Contraindications:Avoid this movement if you have any wrist or Lower Back injuries or if your are pregnant or menstruating.

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