Arm BalancesAdvanced
One-Legged Crow Pose I
Eka Pada Bakasana I
One-Legged Crow Pose I keeps one knee on the triceps while the other leg extends straight back, refining balance and core strength.
No image available
How to Perform
- 1
Start in Crane Pose with knees on the upper arms and palms shoulder-width.
- 2
Shift weight forward, keep the left knee anchored on the left arm, and begin to lengthen the right leg back.
- 3
On an exhale extend the right leg fully behind you at hip height while pressing the chest forward.
- 4
Hug the left thigh into the arm, draw the navel up, and maintain a long line from crown to back heel.
- 5
Hold for 3–5 breaths, then re-fold the right leg, return to Crane, and repeat on the second side.
Benefits
- Builds unilateral wrist, shoulder, and core strength.
- Improves hip extension and hamstring length in the lifted leg.
- Enhances concentration and proprioception by shifting the centre of gravity.
Alignment Cues
- Supporting knee stays high on the triceps
- Elbows hug in as arms straighten
- Spine lengthens forward with gaze slightly ahead
- Hips stay level as the back leg extends
Common Mistakes
- • Collapsing shoulders
- • Holding breath
- • Insufficient core engagement
- • Dumping weight into wrists
Contraindications
- • Carpal tunnel syndrome
- • Shoulder instability
Recommended Props
BlocksBlanket