One-Legged Sage (Eka Pada Koundinyasana)
Pose Overview
| Common Name | One-Legged Sage |
| Traditional Sanskrit Name | Eka Pada Koundinyasana |
| Sanskrit Name Pronunciation | ek-ah pah-dah rah-jah-cop-tahs-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
One-Legged Sage Pose, also known as Eka Pada Rajakapotasana, is an intermediate level yoga pose that requires strength and balance in the core. This pose is a variation of Pigeon Pose and is typically practiced after developing the flexibility and strength needed for Pigeon Pose. The pose is named after the Sage Kapota, who is said to have been able to hold the pose for long periods of time.
Benefits of One-Legged Sage
One-Legged Sage Pose strengthens and stretches the hips, thighs, and core. It also helps to increase flexibility in the hips and lower back, and can improve balance and stability in the body.
How to Enter One-Legged Sage
Begin in a low lunge position with your right knee on the floor. Bring your left knee to the floor and extend your left leg behind you, keeping the top of your foot on the floor. Lower your body down onto your forearms and then onto your elbows. Keep your right knee on the floor and reach your right arm behind you, extending it as far as you can. Hold the pose for several deep breaths, then release and repeat on the other side.
How to Exit One-Legged Sage
To exit the pose, release your arm and bring your body back to a low lunge position. Press through your left foot and come back to a standing position.
Common One-Legged Sage Modifications & Variations
For a modification, you can keep your forearms on the floor instead of lowering down onto your elbows. For a variation, you can lift your back leg up off the floor and hold it with your hand.
Common Mistakes with One-Legged Sage
One common mistake in this pose is letting the back leg rotate out to the side. Be sure to keep your back leg internally rotated and your thigh and ankle in line with each other.
Safety Guidance
Be cautious when practicing this pose if you have any knee or lower back injuries. Make sure to keep your knee and ankle in line with each other to avoid any strain on the knee joint.
