In order to practice this asana, one needs to find the proper balance between ease and effort. Core strength, flexibility in the hips, hamstrings and spine are a necessity.
Since this is a challenging pose, it is recommended to practice arm strengthening and spinal twists beforehand. The following asanas are good warmups: supta padangusthasana (reclining hand-to-big-toe pose), chaturanga dandasana (staff pose), eka pada bakasana (one-legged crow pose), kapotasana (pigeon pose) and ardha pincha mayurasana (dolphin pose).
Koundinyasasna is a great pose for opening the mind to new challenges and overcoming old fears. Additional benefits of this pose include:
- Strengthens the arms, shoulders and spine
- Increases self-confidence
- Boosts self-esteem
- Improves balance
- Tones core muscles