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Eka Pada Bakasana – One Legged Crane Posture

By Prana Yoga | In All Yoga Postures, Arm Balancing, Core Strengthening | on April 11, 2014

Eka = One, Pad = Foot or Leg , Bak = Crane.
This is an advanced pose can only be done once you have mastered Bakasana, it requires a lot of balance and practice.

Eka-Pada-Bakasana–One-Legged-Crane-Posture

Steps

  1. Come into Bakasana.
  2. Once you’re stable in your Bakasana, squeeze your right knee in closer toward your midline and engage your feet by pointing your big toe actively back.
  3. Shifting more weight on the left arm move your right leg off your right arm,  drawing your right knee in towards your torso. Once you feel stable with your right knee bent off your right arm, then, keeping hugging in toward the midline as you extend your right leg back.
  4. Hold for as long as you can, initially it will be for a few seconds, slowly build up. Come back down to the squatting position.

Benefits

  1. Strengthens the core muscles
  2. Strengthens wrists, arms, back, shoulders
  3. It is an asymmetrical posture requires a lot of strength, so it improves the coordination of all the muscle.

Contraindications/ Precautions

  1. Spine injury
  2. Wrist injury

Look for other postures in our asana directory

  • Eka Pada Bakasana - One Legged Crane Posture | ... says:

    June 16, 2014 at 9:56 am -

    […] Eka = One, Pad = Foot or Leg , Bak = Crane. This is an advanced pose can only be done once you have mastered Bakasana, it requires a lot of balance and practice. Steps Come into&nbsp…  […]

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