Eka Pada Koundinyasana II "flying splits" is dedicated to the Sage Koundinya II. To prepare for this advanced posture, strengthen your chaturanga, three-legged dog, and full splits on the right and left. Lizard lunges are also a great way to prepare for this posture.
From three-legged dog, bring your chosen knee to tricep. From there, shift your weight slightly forward and the back leg will float away from the floor. Engage the back leg glute to encourage the leg to lift. The front leg will begin to straighten; the quad will flex and the hamstring will extend. Engage the back muscles and try to keep the hips and breastbone lifting. Root the base of the pointer finger bone to the ground, so the weight is transferred through the inner palm to the pointer and thumb. Try to drag the palms toward one another to keep the energy centered. To exit, lower the back foot to the floor and push up into plank while the front leg lifts simultaneously to three-legged dog again.
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