Arm BalancesIntermediate
One-Legged Crow Pose II
Eka Pada Bakasana II
One-Legged Crow Pose II lifts one leg while threading the other across the body, marrying crow stability with a sweeping twist.
No image available
How to Perform
- 1
Start in Crane Pose, knees on upper arms and palms shoulder-width apart.
- 2
Slide the right knee toward the left triceps, crossing the thigh over the midline while keeping elbows hugged in.
- 3
Lean forward, engage the core, and extend the left leg straight back with toes active.
- 4
On an exhale lift the right foot off the arm, extending it to the right side while the left leg stays long behind you.
- 5
Hold for 3–5 breaths, then re-bend the knees, return to Crane, and repeat second side.
Benefits
- Strengthens wrists, shoulders, and obliques through asymmetrical loading.
- Improves hip mobility and IT band length via the crossed thigh.
- Develops focus and balance for advanced transitions.
Alignment Cues
- Elbows bend back, not out
- Supporting thigh stays high on the arm
- Back leg reaches long with hips level
- Spine lengthens forward to counterbalance legs
Common Mistakes
- • Collapsing shoulders
- • Holding breath
- • Insufficient core engagement
- • Dumping weight into wrists
Contraindications
- • Wrist injury
- • Pregnancy
Recommended Props
BlocksBlanket