Sage Koundinya A·B · Koundinyasana A·B
Koundinyasana A·B · 카운딘야사나 · 현자 카운딘야 자세
Advanced Series · Sthira Bhaga (Strength & Grace) — From Advanced A (Third Series)
Breath: 5×2 · Drishti (gaze): nose tip
Twist the thigh onto the opposite upper arm, bend the elbows into a shelf, and send the weight forward until the legs float. A extends both legs together to the side; B scissors them apart — chaturanga's support evolved inside a twist.
Alignment
- Hands — shoulder-width, elbows bent to a right angle like chaturanga
- Feet — together (scissored in B) and pointed, floating to the side
- Knees — straight, the legs' weight resting across one upper arm
- Gaze — the nose tip ahead, chest parallel to the floor
Entering the pose
- Twist the thigh onto the opposite arm
- Bend the elbows into a shelf
- Send the weight forward, legs float
Common mistakes
- The chest too low, landing face-first
- One arm doing all the carrying
Modifications & props
- For A: from a squatting twist, seat the knee firmly on the arm, then tip with the toes still touching down.
- A bolster under the face doubles the courage to lean forward — the shared prescription of this whole family.
- B is all in the setup — wedging the shoulder under the thigh from a lunge; the deeper the shoulder, the lighter the legs.
Benefits
- A twisted arm balance for the oblique core
- Evolves the support of chaturanga
- Builds airborne sense — and courage
Role in the sequence
The emblematic pair of twisting arm balances. A shelves the twisted knees on the opposite arm; B scissors one leg over the shoulder and the other away — and with the torso revolved, the arms-as-shelf structure distributes weight unlike any arm balance before it. Counting the jumped entries and exits, it is a specimen of the airborne control the Advanced series expects.
Practice notes
Koundinya is a sage's name, and the two variations differ by whether the body twists. A takes both legs to one side and rests them on the arms in a twisted shape; B splits one leg forward and one back over the arms. Both place the body on a shelf built by elbows bent to ninety degrees.
Chaturanga arms are the foundation. Let the elbows flare away from the ribs and the shelf gives way and the body sinks to the floor. Without the strength to hold ninety degrees with the elbows hugged in, no amount of flexibility will make the pose stand.
There are two ways in: the static route, resting the legs on the arms from the floor and shifting the weight, and the dynamic route, jumping straight into it. Practising alone, the static route comes first, and the jump belongs to a time after five steady breaths are reliable.
Two checks: are both legs straight and energised all the way to the toes (a limp leg weighs more), and is the chest forward so the centre of gravity sits over the hands? Look slightly ahead of the hands rather than straight down.
A solid chaturanga is what builds the shelf.
Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: .
This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice
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