Blog-12 – Dwi Pada Koundinyasana

Meaning: Dwi Pada = Two legged : Asana = Pose

Who is Kaundinya?

Kaundinya is the first disciple of Gautama Budda. A Gotra which is used to identify oneself during Hindu religious ceremonies, has been named after Rishi Kaundinya.

What is Dwi pada Kaundinyasana?

Dwi pada Kaundinyasana is a challenging arm balancing posture in the group of poses dedicated to the ancient sage Kaundinya.

Demonstration Method- steps: Basic Level

Step 1 – Dandasana – Sit on the floor with your legs together and extended in front of your torso. Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do.

Breathing – Normal Breathing

Step 2 – Sit on the foot

Breathing – Inhale

Step 3 – Twist and turn your body and knee to the left. Legs should be in equal position and work the inside elbow as far up the side of the thigh as possible (toward the hip). Brace the elbow into the thigh, plant the hands in front and shift the weight forward into the palms.

Breathing – Inhale

Step 4 – Slowly exhale and raise by applying pressure on the palms. Keep squeezing the thighs together, draw the heels in toward the buttocks and press strong into the outside hand to bring the weight over the centre.

Breathing – Exhale

Remain in the posture for 30 to 60 seconds.


30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.


  1. The chest, shoulders, arms, wrists. Upper back and lower back are all strengthened in this pose as the weight of the body is suspended over the hands.
  2. The internal organs, the abdominal regions and the muscles of the sides are given a massage, toned and are strengthened as the torso deeply twists.
  3. Spine will become more elastic due to the lateral movement.
  4. Stimulates pancreas and helps in constipation.
  5. The colon mover properly thus eliminating the toxins.


  1. It is not recommended for those who had undergone surgery in hands, appendix and hernia.
  2. Not advisable for Ladies during their monthly cycle and for pregnant woman.

Not advisable if there is any injury to hands, arms, back, hip, People with high BP, etc. If interested, should practice under the Yoga Teacher’s supervision.

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