Sage Koundinya Pose I anatomy
Sage Koundinya Pose I · Eka Pada Koundinyasana I · Tư thế hiền triết Koundinya I
Sage Koundinya Pose I mainly works triceps brachii, brachialis, pectoralis major, deltoid; it stretches external oblique (right), internal oblique (left), hamstrings (right); rotator cuff stabilize.
Opening the 3D model…
From a squat, twist to the right and place both hands on the floor to the right, shoulder-width apart, so the outer right thigh rests on the bent left upper arm. Shift your weight forward as in Side Crow, lift both legs, then extend the right leg out to the side and the left leg straight back. In the 3D model the outer right thigh rests on the left arm just above the elbow, as in Side Crow, and the side leg slopes a little down toward the foot. The trunk stays parallel to the floor; the triceps, chest, obliques and glutes hold the pose. It is an advanced arm balance combined with a twist.
Muscles in this pose
Working (contracting): Triceps brachii, Brachialis, Pectoralis major, Deltoid, Serratus anterior, Wrist flexors, External oblique (left), Internal oblique (right), Multifidus (left), Transversus abdominis, Quadriceps, Iliopsoas (right), Adductors (right), Gluteus maximus (left), Hamstrings (left), Erector spinae
Stretching: External oblique (right), Internal oblique (left), Hamstrings (right)
Stabilizing: Rotator cuff
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Holds the bent elbows under body weight
- Brachialis · Working (contracting): Holds the elbows bent as the shelf for the thigh
- Pectoralis major · Working (contracting): Supports the torso and keeps the elbows close to the body
- Deltoid · Working (contracting): Mainly the front (anterior) fibers
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blades against the ribs
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but in an arm balance this group actively presses the fingertips to keep balance
- External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Quadriceps · Working (contracting): Straightens both knees
- Iliopsoas · Working (contracting): Holds the right leg up, reaching out over the left arm
- Adductors · Working (contracting): Presses the right thigh onto the left arm
- Gluteus maximus · Working (contracting): Lifts the back leg to hip height
- Hamstrings · Working (contracting): With the gluteus maximus, holds the back leg up
- Erector spinae · Working (contracting): Keeps the back long and the back leg lifted
- Hamstrings · Stretching: Stretched at the back of the side leg
Practice cues
- Twist from the waist first; set the right thigh high on the left arm
- Bend the elbows straight back and keep them close to the body
- Shift forward with an open chest; keep the shoulders above elbow height
- Straighten both legs, reach through the heels, back leg at hip height
Benefits
- May help build strength in the arms, wrists and shoulders
- Strengthens the obliques and trains trunk rotation
- Strengthens the glutes and back muscles that hold the back leg
- Trains balance and coordination
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Avoid with a disc herniation or acute low back pain
- Avoid during pregnancy
- Advanced pose: learn with a teacher; keep a blanket in front of you
Easier variations
- Practice Side Crow with both knees bent and the legs stacked
- Rest the back foot on a block while lifting the front leg
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Eight-Angle Pose Astavakrasana
- Side Crow Pose Parsva Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
- One-Legged Crow Pose Eka Pada Bakasana
- Crow Pose Bakasana
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)