What is Hurdle Pose (Eka Pada Koundinyasana II) in Yoga?Tips, Tricks, Correct Form, Benefits and Common Mistakes

Hurdle pose is an advanced arm balance in yoga. The name Eka Pada Koundinyasana II is simple. It translates as “one-legged balance” and is the progression of the one-legged balance pose (II) – Koundinya Asana I (also known as Crow Pose). But here’s the thing: Regardless of your experience level, you’re doing more than just one-leg poses.

Yoga requires a lot of attention to your breath and form. If your form is incorrect, you will not be able to make any progress in yoga. This means that if you don’t make stupid mistakes, you’ll be able to practice yoga longer and more effectively.


How to do Eka Pada Koundinyasana II: Correct Form

The hurdle pose can be achieved in a number of ways. Lizard Pose is one of the most basic poses. Lizard Pose puts you on all fours with your forearms balanced in front of you, one leg straight behind you, one leg rotated forward, knees bent, and heels close to your elbows.

  • In Lizard Pose, the left leg is forward, the elbow is off the floor and the arm is straight.
  • Slide your left arm under your left leg, placing your palms on the floor on the outside of your feet.
  • Stack your left knee under your shoulder; bend your elbows so they are parallel to Chaturanga’s floor.
  • Press your hands to the floor behind you.
  • Lift one leg, keeping the thigh muscles engaged.
  • Look down at the ground in front of you.
  • Hold this balancing pose for five breaths. Release the pose by lowering the back leg to the floor and repeat on the other side.

Safety Tip: Avoid hurdle poses if you have any back pain, sciatica, shoulder or wrist injuries, or carpal tunnel syndrome. You should avoid it if you are pregnant or have high blood pressure. If you feel any pain, get yourself out of this pose. Don’t use this pose on a hard surface; rest your face with a pillow.


Hurdle Pose Tips and Tricks

  • Lie on your back with your legs on the mat and your ankles crossed.
  • Place the back of your upper arm at a 90-degree angle to your body, resting your forehead on it.
  • Then take a step forward with your right foot, bend your right knee, and place your left foot on the floor (if lifted). Lower your left knee to the cushion.
  • Release your upper arms from behind and step your right foot back to the starting position of the cushion foot. Then switch sides.
  • The support ramp is a simple but very effective tool that allows you to focus on building strength in each pose, which can be difficult to do when you have to support your entire body weight.
  • Since the pelvis is supported, it also helps you learn proper alignment and build stamina in chaturanga.

the benefits of Hurdle Pose (Eka Pada Koundinyasana II)

In a hurdle position, your hips, legs, and arms are strengthened as you balance on one leg. In addition to exercising physical fitness, it also calms the mind.

• This pose strengthens the muscles of the arms, shoulders, chest, abdomen, core, hips, spine and hamstrings.

• It also helps activate your internal organs and improves the strength of your abdominal muscles.

• Practicing this pose will give you more confidence in your body and mind.

• The hurdle pose allows your body to recognize and connect with you because it requires a focused balance. A great advanced hip opener!

• This pose is a great way to aid in meditation, which requires focus and stability. Your back muscles and core stay strong as you practice this pose.

• Eka Pada Koundinyasana II (Hurdle Pose) strengthens and tones the entire body. It also promotes good blood flow and activates various systems and functions of the body.

• It mainly focuses on belly fat and burns it off with deep breathing. This is a great pose to master before attempting more challenging arm balance poses.


Common mistakes

Here are some common mistakes to avoid in order to get the most out of your hurdling position and prevent strains or injuries.

Shoulder collapse: Keeping your shoulders straight, squeeze your shoulder blades together to lift your chest. Don’t let your shoulders sag or sag.

Position your upper arms:

Raise your arms to shoulder height and bend your elbows ninety degrees. Your upper arms should be at your sides, not out towards the front of the room.


bottom line

Eka Pada Koundinyasana II Yoga Pose is also known as Hurdle Pose, or Single Leg Balance Pose. The purpose of this asana is to bring focus, balance, and strength to your body. People completely unfamiliar with yoga may take a while to get used to this pose as it requires a lot of focus and balance.

However, once you are able to perform Eka Pada Koundinyasana II or Hurdle pose in yoga, it will strengthen your legs and be a very healthy addition to your yoga practice.


Q. Have you tried advanced yoga?

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