One Legged Crane Pose II

One Legged Crane Pose 2 - YanvaYoga

Eka pada bakasana II, also known as One-legged Crane Pose II, is an arm balancing yoga pose. It is an advanced variation of Bakasana, or Crane Pose.

Step-by-Step Instructions

Step 1
Begin in Crow or Crane and place one inner thigh to the outside of the same side upper arm.
Step 2
Extend the leg forward and continue to hug the opposite heel up and in.
Step 3
Press the earth away and straighten both arms as much as possible.
Step 4
The eye gaze is down and slightly forward.

Benefits and Contraindications

Benefits

Improve balance and concentration.

Strengthens forearms, wrists, shoulders, upper back and abdominal muscles.

Stretches the upper back.

Improves concentration.

Contraindications

Shoulder injury

Wrist injury or condition such as carpal tunnel syndrome

High blood pressure

Pregnancy

Migraine

Photo poses in different angles

Modifications, Props & Tips

Eka Pada Bakasana II (One-legged Crane Pose II) requires flexibility in your hips and length in your hamstrings. The forward bends, with facilitated stretches of your hamstrings and gluteals, help to prepare for this.

Notice how the various components of the pose interact with each other. For example, your both hips flex and one knee straightens while the other is bent. The position of your straight leg is similar to Tortoise Pose (Kurmasana), and the combination of your both legs is like One Leg Folded Forward Bend Pose (Trianga Mukhaikapada Paschimottanasana).

Similar to Kurmasana, your straight leg is drawn in against your upper arm, or even your shoulder, creating balance and stability. Your straight-leg thigh braces the shoulder while stretching the muscles at the back of your leg and your buttocks. This position strengthens your quadriceps, which then provide feedback through reciprocal inhibition to relax your hamstrings. At the same time, the center of gravity shifts slightly forward and to your straight-leg side, projecting outside the confines of your body.

Imagine an axis of rotation at the center of your chest and balance your body around it. Squeeze your thighs toward your arms, and co-activate your straight-leg quadriceps and bent-leg hamstrings. Engage Mula bandha to contract your pubococcygeus muscle and nutate your sacrum. Combine this with engaging the abdominals to tuck the tailbone under. This can be used to counterbalance the forward momentum of your body. Once you attain stability, engage your triceps and chest muscles to lift your torso upwards.


Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.