Flying Splits / Eka Pada Koundinyasana I
Eka means one. Pada means a leg or foot. Koundinya is the name of a sage.
1. Perform Salamba Sirsasana II.
2. Exhale, lower the legs straight together until they are parallel to the floor. Pause here and take a few breaths.
3. Exhale, bend the legs and move the left leg sideways to the right. Place the left leg over the back of the upper right arm so that the outer side of the left thigh above the knee rests as near the right armpit as possible. Take a few breaths and balance.
4. Stretch the left leg straight sideways and the right leg straight back. Take two breaths.
5. Exhale, raise the head above the floor, extend the arms and balance on the hands. Keep both legs straight and taut at the knees. This is the final position. Remain in the pose as long as you can up to 30 seconds with normal breathing.
6. Bend both knees, exhale, rest the head on the floor and again go up to Sirsasana. Rest here for some time with normal breathing.
7. Repeat the asana on the other side for the same length of time as above, reading left for right and vice versa. Here the right thigh will rest on the back of the upper left arm and the left leg will be stretched straight back. Then again go up to Sirsasana as stated in position 6.
8. To complete the pose, either lower the legs to the floor and relax, or do Urdhva Dhanurasana and stand up in Tadasana. When one has mastered Viparita Chakrasana, this exercise is exhilarating after Urdhva Dhanurasana.
The pressure of the legs on the abdomen in this pose massages the abdominal organs. The spinal twist rejuvenates and strengthens the spine. The arms and neck grow powerful.
Source : Light on Yoga by BKS. Iyengar.