Pose Dedicated to the Sage Koundinya II is great for strengthening the arms, abdomen and legs. It stretches the hips and hamstrings while improving focus and stimulating the abdominal organs.
HOW TO DO IT:
Begin in Downward-Facing Dog Pose. Lift your right leg behind you and externally rotate it so that your toes turn out. Flex your right foot. Tilt your tailbone toward your pelvis to keep your hips from twisting.
Shift your weight so that your shoulders are directly over the heels of your hands. Spread your palms and actively press into the floor with your hands. Round your upper back slightly and bend your right knee. Bring your inner right knee to your right elbow.
Bend your arms, keeping your elbows directly above your wrists. Open your shoulder blades wide and firm them down against your back. Look forward slightly, being careful to not compress your neck.
Press into the floor with your hands. The weight should primarily be on the base of your index fingers. As you tilt forward, your left leg will begin to lift. Straighten your right leg, balancing it across the top of your left elbow.
Actively extend your left leg out behind you toward the ceiling. Keep your shoulders even as you continue to actively reach with your heels and balls of your feet.
Hold for 10 to 15 seconds, or however long is comfortable for you. To come out of the pose, straighten your arms and gently lower your feet back to the ground. Rest for a few breaths in Child's Pose and then repeat on the other side. As always, remember to breathe.