Sage Koundinya Pose II anatomy
Sage Koundinya Pose II · Eka Pada Koundinyasana II · Tư thế hiền triết Koundinya II
Sage Koundinya Pose II mainly works triceps brachii, brachialis, pectoralis major, deltoid; it stretches hamstrings (right); rotator cuff, multifidus, obliques stabilize.
Opening the 3D model…
From a lunge with the right foot forward, bring the right shoulder inside and under the right knee and place both hands on the floor shoulder-width apart, so the back of the right thigh rests on the right upper arm. Bend the elbows, shift your weight forward, straighten the right leg forward and lift the left leg straight back off the floor. In the full pose the right shoulder tucks deep under the knee and the thigh sits high on the arm; in the 3D model the back of the right thigh rests on the lower part of the upper arm, just above the elbow, because the model's hip cannot fold deeper. The trunk is close to parallel with the floor; the triceps, chest, abdominals and back-leg glutes work hard while the front hamstrings lengthen. This is an advanced pose.
Muscles in this pose
Working (contracting): Triceps brachii, Brachialis, Pectoralis major, Deltoid, Serratus anterior, Wrist flexors, Iliopsoas (right), Quadriceps, Adductors (right), Gluteus maximus (left), Hamstrings (left), Erector spinae, Rectus abdominis, Transversus abdominis
Stretching: Hamstrings (right)
Stabilizing: Rotator cuff, Multifidus, Obliques
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
- Iliopsoas · Working (contracting): Holds the front leg off the floor
- Quadriceps · Working (contracting): Straightens both knees
- Adductors · Working (contracting): Presses the right thigh into the right 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 front leg
- Obliques · Stabilizing: Steady the trunk as the pelvis turns slightly toward the front leg
Practice cues
- Tuck the right shoulder deep under the right knee so the thigh sits high on the arm
- Bend the elbows straight back and keep them close to the body
- Shift your weight forward until the back leg feels light
- Straighten both legs, back leg at hip height
Benefits
- May help build strength in the arms, wrists and shoulders
- Strengthens the abdominals and glutes
- Stretches the front-leg hamstrings
- Trains balance and coordination
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Avoid with a hamstring strain or hip pain
- Avoid during pregnancy
- Advanced pose: learn with a teacher; keep a blanket in front of you
Easier variations
- Keep the front knee slightly bent and rest the back foot on a block
- Lift only the front leg, keeping the back toes on the floor
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
- One-Legged Crow Pose Eka Pada Bakasana
- Sage Koundinya Pose I Eka Pada Koundinyasana I
- Crow Pose Bakasana
- Eight-Angle Pose Astavakrasana
- Shoulder-Pressing Pose Bhujapidasana
- Side Crow Pose Parsva Bakasana
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)