Eka Pada Koundinyasana - Flying into "Flying Split"

Here are two tips that have really helped me achieve my EPK2, ekapadakoundinyasana. The key is building strength in your core, shoulders and upper body so that you can shift your weight far enough forward while maintaining the lift in your center, to allow your back leg to lift and hover off the floor. .
You can perform so many different combinations of planks and leg lifts, but these two are my favourite variations, working both straight arm strength and bent arm strength as well as using your deep core muscles. .
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Firstly and most important WARM UP PROPERLY. I cannot stress how important it is to properly warm up your muscles to prevent injury and also ensure your muscles are fired up and working to the optimum. .
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- I normally begin with wrist rolls and stretches and follow this with some Sun Salutations to get my whole body warm. .
I then go through - hip openers (lizard and low lunges) - half split/ardha hanumanasana - plank rocks (for core and shoulder strength. .
Click HERE to see a quick example! Normally I take much longer over each stretch and perform many repetitions.
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Then try these two strength building drills:
1. Knee to tricep, straight arms and hold. Protract your shoulder blades and think your belly to spine. Hold for 3-5 breaths or as long as you want, returning to lizard or down dog in between.
2. From this straight arm position lower your body down into a chatarunga position holding for a breath and lifting back up to straight arms. Ensure your core is engaged the whole time maintaining a straight line with your torso, not allowing your back to arch. Your arms should be at a tight angle when bent with your elbow positioned over your wrist. Repeat as many repetitions as you want but I normally aim for 3-5! .
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These two drills really helped me build the control and strength for my EPK, so let me know how they help you!!

Aurora BowkettComment