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29. Eka Pada Koundinyasana
twisted one legged arm balance
Eka Pada Koundinyasana is traditionally entered from tripod headstand, but one can also get into the asana from Parsva Bakasana. Get the knee far enough up the tricep of the opposite arm before bending the elbows so that the core is fully engaged and the leg is less likely to slide down, making more work for the arms.This is just one way to practice towards Eka Pada Koundinyasana I An intermediate to Advanced Level Posture Requires flexibility in the hips. hamstrings, balancing, core and upper body strength.
Procedure:
1. Come into it from a standing position. First bend your knees as if to squat, then take your left knee to the floor. Turn your left foot so it points to the right and sit on the heel. Cross your right foot over your left thigh and place it, sole down, beside your left knee. Your right knee should point toward the ceiling.
2. To twist, bring your left waist, side ribs, and shoulder around to the right. Place your left upper arm across your right thigh and slide your left outer armpit down the outside of the thigh. Use movements similar to those you used in Parsva Bakasana to maximize your twist and make good contact between your left upper arm and right outer thigh. Maintaining this contact high on the arm and far to the outside of the thigh is the secret to the pose.
3. To place your hands on the floor, first straighten your left elbow and put your left palm down (you may need to lean to the right to bring your hand all the way down). To place your right hand, carefully lift both hips without losing the left-arm-to-right-thigh placement, lean even more to the right, and put your right hand on the floor. Your hands should be shoulder width apart, with your middle fingers parallel to each other. Most of your weight will still be on your knees and feet. 4. Without losing contact between your left arm and your right outer thigh, lift your hips so you can flip your left foot and stand on the ball of the foot, heel up. Next, lift your left knee off the floor so most of your weight is on your feet. Lift your hips a little higher and start shifting your weight to bring your whole torso above and between your hands with its midline parallel to your middle fingers. Leaning your weight slightly forward, bend your left elbow a little, then tilt your head and shoulders a bit toward the floor. This should leverage your right foot up in the air. When your right foot is up, lean your weight farther forward until your left foot becomes light, then lifts up with an exhale.
Benefits:
1. The pressure of the legs on the abdomen in this asana massages the abdominal organs.
2. The spinal twist strengthens and rejuvenates the spine.
3. Strengthens arms and neck.
4. Strengthens the arms and wrists.
Tones the belly and spine
Precautions:
Those who are suffering from lower back or wrist injuries should refrain from doing this pose.
Position:
Preparatory postures for this wrist balancing pose include 1. Pose Dedicated to the Sage Marichi (Marichyasana I)2. Noose pose (Pasasana)


Adhomuka Vrikshasana
Supta Baddha Konasana
Surya Namaskara
Chakrasana
Mandukasana
Tadasana
Purna Shalabhasana
Vrischikasana I
Marichasana
Sukhasana
Ardha Chakrasana
Parirutha Janu Shrishasana
Utkatasana
Trivikramasana
Ghandaberundasana
Uttitha Hastha Padangustasana
Shalabhasana I
Yoga Nidhrasana
Padangusta Dhanurasana
Veerasana

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