Hurdler Pose (Eka Pada Koundinyasana II) 

The hurdle pose is an advanced arm balance in yoga. The name, Eka Pada Koundinyasana II, keeps it simple. It translates as “one-legged balance” and is a step forward (II) of the one-legged balancing pose – Koundinya Asana I (also known as crow pose). But here’s the thing: regardless of your level of experience, you’re doing more than one pose with one leg.

Yoga requires a lot of focus on your breath and form. You won’t get anywhere in yoga if your form isn’t correct. That means you can practice yoga longer and more effectively without making silly mistakes.

How to Do Eka Pada Koundinyasana II: Correct Form

The hurdle pose can be achieved in a variety of ways. Lizard pose is one of the most basic poses. Lizard Pose places you on all fours, balancing in front on your forearms, with one leg extended behind and one turned forward with your knees bent and heels near your elbows.

  • In Lizard Pose, bring your left leg forward, bring your elbows off the floor, and straighten your arms.
  • Slide your left arm under your left foot and place your palm on the floor outside your foot.
  • Stack the left knee under the shoulder; Bend your elbows to bring them parallel to the floor in Chaturanga.
  • Put your hands on the floor behind you.
  • Lift one leg up, keeping your thigh muscles active.
  • Look down at the ground in front of you.
  • Hold this balancing pose for five breaths. Release the pose by lowering your back foot to the floor and repeat on the other side.

Safety Tip: Avoid Hurdler Pose if you have lower back pain, sciatica, shoulder or wrist injuries, or conditions like carpal tunnel syndrome. If you are pregnant or have high blood pressure, you should avoid it. If you feel pain, ease into this pose. Do not use this pose on hard surfaces; Use pillows to support your face.

Hurdler Pose Tips & Techniques

  • Lie on your back and place your feet on the support with your ankles crossed.
  • Place the back of your upper arm at a 90-degree angle to your body and rest your forehead on it.
  • Then, step your right foot forward, bend your right knee and place your left foot on the floor (if it is already raised). Lower your left knee for support.
  • Release your upper arm from behind and step your right foot back to return to the starting position at the base of the bar. Then switch sides.
  • The 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.
  • It also helps you learn correct alignment and build endurance in chaturanga because the pelvis is supported.

Benefits of Hurdler Pose (Eka Pada Koundinyasana II)

In Hurdler, your hips, legs, and arms are strengthened as you balance on one leg. In addition to physical development, it also helps to calm the mind.

• This pose builds muscle strength in the arms, shoulders, chest, abdomen, core, hips, spine and hamstrings.

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

• Practicing this pose makes you more confident physically and mentally.

• The hurdle pose brings awareness and connection to your body as it requires focused balance. A great hip opening technique at an advanced level!

• This pose is a great way to help with meditation, as meditation requires concentration and stability. Your back and core muscles stay strong while practicing this pose.

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

• It focuses mainly on belly fat, burning it by breathing deeply. This is a great pose to master before trying more difficult arm balances.

Common mistake

Here are some common mistakes to avoid to get the most out of Hurdler pose and prevent stress or injury.

Collapse over shoulder: Keeping your shoulders square, squeeze your shoulder blades together so that your chest is lifted. Do not allow one shoulder to dip or collapse.

Position your upper arm:

Raise your arms to shoulder height, with your elbows bent to 90 degrees. Your upper arms should be placed at your sides, not facing the front of the room.


Eka Pada Koundinyasana II Yoga Pose is also known as the hurdle pose, or one-legged balancing pose. The purpose of this asana is to bring focus and balance as well as strength to your body. Those who are completely new to yoga may take a while to get used to this pose as it requires a lot of focus and balance.

However, once you can do the Eka Pada Koundinyasana II or yoga hurdles, it strengthens your legs and is a very healthy addition to your yoga practice. yours.

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