Eka Pada Koundinyasana I
Arm Balance
EKA PADA KOUNDINYASANA I
If Side Crow is already part of our practice, then we can understand that Eka Pada Koundinyasana I is like adding on another layer to that posture, due to the fact that they are quite similar. The added layer is that we split the top leg and take it behind us.
Like any arm balance though, we can encounter some challenges. A common occurrence when sending that top leg back is losing the “sweet spot” of the counterbalance.
There are however actions, articulations, and variations we can engage in to conquer these challenges. In today’s video, Matt demonstrates a variety of ways to approach Eka Pada Koundinyasana I that will meet us where we are in the development of this pose.
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BACK ON THE MAT VARIATION
Unless it is a regular part of our practice, attempting Eka Pada Koundinyasana I may feel discouraging. The pieces may not come together as we desire them to, or in the timeline we desire, but this is where the practice happens. It’s our opportunity to take intentional action in the direction of growth, while learning to release the outcomes.
What we also have in our favour is guidance. The first variation Matt offers lays a foundation. It’s in a supine position, which allows our well placed efforts to exist within the tiny nuances, along with strengthening in order to prepare for the variations where balance is required.
One of the key takeaways is that just because we are supine, doesn’t mean we don’t stay active in our bodies. An example of this is utilizing a high degree of abdominal engagement to draw the front leg higher onto the supportive arm.
WATCH THE VIDEO
EKA PADA KOUNDINYASANA I: GO FORWARD, LIFT HIGHER
KICKSTAND SET UP
Another challenge we may encounter is finding it difficult to lift both legs off of the ground. Practicing by attempting to only lift one leg may help us to get a sense of what’s required. Using the front foot as a kickstand can allow us to explore what it feels like to lift in the back leg, while contemplating how much we need to go forward with the torso in order to lift the back leg higher. Once we feel secure and strong enough, we can slowly start to play with the idea of bringing the front foot forward and eventually lifting that foot off of the ground. This kickstand variation of Eka Pada Koundinyasana I offers us the assurance that the front foot can remain as a base while we work on muscle engagement and pelvic articulations until we find full flight.
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SLIDE WITH SOCKS
Just like in last week’s article about Eka Pada Koundinyasana II, utilizing socks as a prop to assist in sliding the front foot forward can make Eka Pada Koundinyasana I more accessible.
Now, of course, progression and advancement exist in the finer details. It’s not uncommon to experience a challenge keeping the bottom leg in place on the upper arm. To help with this, Matt teaches us to rotate the pelvis in a way that the “top pelvis” does a hip hike which will help to roll the bottom leg up the arm. When we achieve this, it effectively makes the posture more vertical, which helps us to not have to lean forward as much. He compares it to how we understand the way a handstand works. When stacked more vertically, we can rely on less counterbalance and become more weightless, therefore maintaining better access to the posture.
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EPK I CHAIR INVESTIGATION
If we’re not quite ready to take flight, this variation of Eka Pada Koundinyasana I on a chair may be the perfect option. In many ways it’s similar to the kickstand set up. We start off by keeping the bottom foot on the ground, then placing the top foot on a chair behind us (best to have a chair that doesn’t roll or slide). Once we feel secure, we can then start to extend the bottom leg forward. Now, can’t forget to lean forward, to actually be able to extend that leg.
This exploration with a chair takes some weight off of the posture, making a pathway towards building enough strength for the ability to take flight in this arm balance.
If you want to unlock more access to arm balances like this one, you’ll want to register for Matt’s next 2 Hour Online Arm Balance Workshop called: Step Into The Fire.
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Article by Trish Curling
Video Extracted From: Flow and Fly Immersion
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