Pose sheet

One-Legged Crane Pose I

Eka Pāda Bakāsana Iएकपादबकासन

Balance on your hands, one knee on an upper arm, the other leg extended back.

Open this pose in the 3D body

Steps

Support

Both palms and fingers, shoulder-width apart; feet lifted.

Enter

From Crow, keep your knees high on your upper arms.
Press down; shift more weight toward your left hand.
Slide your right knee off; draw it toward your chest.
Lean forward to counterbalance the weight of your free leg.
Extend your right leg back and up.

Hold

Press the floor away and round your upper back.
Keep your left knee high on its upper arm.
Keep your hips high and your elbows drawing inward.
Keep the knee of your free leg straight.

Exit

Gently lower your right toes to the floor.
Lower your left foot and return to a squat.
Repeat on the other side.

Breathing: Breathe gently.
Gaze: Gaze slightly ahead of your hands.
Duration: 1–2 breaths per side.

Adapt

Adaptations

Back foot groundedKeep your back toes grounded while shifting your weight forward.
Block under the shinRest your free shin on a tall block behind your hands.
Block-supported preparationFrom a squat, tuck one knee; keep the opposite foot block-supported.
Free knee bentKeep your free knee bent, drawing your heel toward your buttocks.

Variations

Horizontal-body variation: body horizontal; enter from Tripod; hold for 10–20 seconds.
Eka Pāda Bakāsana II: extend the free leg forward.
Eka Pāda Baka Dhyānāsana: nose-tip gaze; retention during brief holds.

Signals of effort

Load on both extended wrists.
Both feet lifted, with only one knee supported.
One leg tucked and the other extended back.
Breath retained after inhalation during brief holds.