Moon Bird Yoga Pose - Chakorasana


Moon Bird Yoga Pose or Chakorasana is an advanced arm balance that combines strength with leg and hip flexibility. The name of this pose comes from the Sanskrit words, chakora, which is a partridge-like bird that is, by legend, believed to reside on the beams of the moon and only drinks water from the Śvāti Nakṣatra; and asana, which means “posture” or “pose.”
Chakorasana is also known as Eka Pada Sirsasana C.
Chakorasana is a great pose for improving flexibility in the hips and lower back, as well as strengthening the core muscles. It can also be helpful for relieving tension and stress in the body and mind.

Step-by-Step Instructions

Step 1
Begin by assuming the Dandasana or Staff Pose, sitting with your legs extended straight in front of you.
Step 2
Bend your right knee and grasp your right foot with your left hand.
Step 3
Slide your right elbow beneath your right knee, allowing your right foot to rise higher.
Step 4
Securely hold your right calf with your right hand and position your right knee behind your right shoulder.
Step 5
Securely hold your right calf with your right hand and position your right knee behind your right shoulder.
Step 6
Push your chest forward and carefully place your right ankle behind your head.
Step 7
Lower both of your palms to the floor, ensuring they provide support.
Step 8
Inhale deeply and gradually raise your body off the floor.
Step 9
Extend your left foot upward, bringing it closer to your forehead.
Step 10
Maintain a straight back and find balance by distributing your weight evenly on your palms.
Step 11
Stay in this pose for three long breaths, allowing yourself to find stability and relaxation in the position.

Benefits and Contraindications


Stimulates the abdominal organs, relieving digestive problems

Improves sense of balance

Strengthens the core and arms

Stretches the spine, hips and hamstrings

Helps to release tension in the body and promote relaxation.


Headache or migraine

Low blood pressure

Wrist or shoulder injury

Neck injury or pain

Pregnancy and menstruation

Modifications, Props and Tips

  • If you are not able to reach the floor comfortably with your hands, you can place a block under each hand. This will help to bring the floor closer to you and reduce the strain on your back.
  • Start with a warm-up: It’s important to warm up your body before attempting this pose.
  • To help maintain balance, focus your gaze on a fixed point in front of you.
  • To help maintain stability in this pose, engage your core muscles by drawing your navel towards your spine.

Frequently Asked Questions

Is Moon Bird Yoga Pose suitable for beginners?

Moon Bird Yoga Pose is an advansed-level pose that requires a certain level of strength and stability in the arms, shoulders, and core. Beginners may want to work on building up their strength and balance with preparatory poses before attempting Moon Bird Yoga Pose.

What are the common mistakes to avoid while practicing Moon Bird Yoga Pose?

Some common mistakes to avoid while practicing Moon Bird Yoga Pose include:
Leaning too far forward or back, which can throw off your balance and cause you to fall out of the pose.
Forgetting to engage your core muscles, which can make the pose more difficult and less stable.
Holding your breath, which can make it harder to maintain the pose and can cause tension in the body.

What muscles does Moon Bird Yoga Pose work?

Moon Bird Yoga Pose primarily works the arms, shoulders, and core muscles. It also engages the legs and hips to maintain balance and stability.

Can Moon Bird Yoga Pose help with stress and anxiety?

Yes, Moon Bird Yoga Pose can help to reduce stress and anxiety by requiring focus and concentration. It can also help to release tension in the body and promote relaxation.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.