Flying Splits Pose
Eka Pada Koundinyasana II
Teacher: Henner
Elevate your practice with Flying Splits Pose, a gravity-defying arm balance that combines intense core strength, deep hip flexibility, and fierce focus. This empowering shape will challenge your perceived limits and leave you feeling like you can truly fly.
Common Name: Flying Splits Pose
Sanskrit Name: Eka Pada Koundinyasana II (eh-KAH pah-DAH kown-din-YAHS-ah-nah)
Level: Advanced
Pose Type: Arm Balance, Core Pose, Hip Opener
Target Areas: Shoulders, Arms, Core, Hamstrings, Hip Flexors, Wrists
Eka Pada Koundinyasana II, commonly known as Flying Splits Pose, is a stunning arm balance that demands both flexibility and strength. The pose requires you to balance your body weight entirely on your hands while extending your legs in opposite directions, creating the illusion of midair flight. It is a true test of dedication that requires a strong chaturanga foundation, deeply open hips, and an unwavering mental focus. As you practice, you will discover that the key is not just raw muscle, but finding the sweet spot where balance takes over. As the common yoga saying goes, “You must root down in order to fly high.”
Interestingly, this asana is named after the sage Koundinya, an ancient Vedic scholar who was allegedly created by the goddess Parvati to extract wine from a palm tree. Visually and mechanically, this shape is quite similar to Flying Lizard Pose, though Flying Splits requires a straighter front leg and a different hip alignment. When you practice this pose, you are channeling the fiery discipline and focus of ancient sages. While it can take months or even years to fully master, the journey to lifting off the ground builds incredible resilience, body awareness, and a deep connection to your inner power.
Flying Splits Pose Steps
Teacher: Jessica
STEP 1
Begin in Downward-Facing Dog, pressing firmly through your palms and fingers to establish a strong foundation.
STEP 2
Inhale deeply and lift your right leg up and back to transition into Three-Legged Dog.
STEP 3
Exhale, shift your weight forward, and bring your right knee to the outside of your upper right tricep.
STEP 4
Bend your elbows to a ninety-degree angle, creating a strong chaturanga shelf with your arms.
STEP 5
Rest your right inner thigh directly on your right upper arm, keeping the knee bent and tucked tight.
STEP 6
Engage your core deeply, lean your chest forward, and begin to extend your right leg straight out to the side.
STEP 7
Shift your center of gravity even further forward until your left foot naturally floats off the ground.
STEP 8
Extend your left leg straight back, point both sets of toes, and lift your chest slightly while maintaining a steady gaze forward.
STEP 9
Hold the pose for three to five breaths, engaging your whole body to stay lifted.
STEP 10
To release, gently lower your back foot, push back up into Three-Legged Dog, and then return to Downward-Facing Dog before switching sides.
Modifications
Keep your back foot resting gently on the floor, a yoga block, or a bolster to build upper body strength before attempting the full lift.
Rest your left hip bone on your left elbow for a two-arm support variation, which reduces the intense core and balance requirements.
For an advanced challenge, jump directly back from Flying Splits Pose into Chaturanga Dandasana to increase cardiovascular intensity.
Benefits
• Strengthens the arms, shoulders, and wrists
• Tones the abdominal muscles, obliques, and core
• Stretches the hip flexors, hamstrings, and groin
• Enhances overall balance, focus, and bodily awareness"
Cautions
• Avoid if you have current or chronic wrist, shoulder, or elbow injuries
• Not recommended for individuals with lower back pain, hernia, or recent abdominal surgery
• Proceed with caution if you have tight hamstrings, weak wrists, or stiff hip flexors to prevent muscle strain
