YogaFold
YOGAFOLD · POSE GUIDE
One-Legged Crane
Eka Pada Bakasana
Support one knee on the upper arm and extend the other leg backward and upward in an arm balance.
Eka means one; pada means leg; baka means crane.
This entry explains preparation and movement characteristics. It does not provide a complete practice procedure for the advanced photographed variation. Learn entry and exit directly with a teacher.
Movement guidance
Preparation
Establish stable arm support in basic Crane first.
Understanding the movement
This balance keeps one knee supported on the upper arm while the other leg extends back and up.
Hold and breathe
Do not lose supporting-shoulder stability to raise the pelvis. Keep breathing comfortably without holding your breath.
Exit and next movement
Learn how to lower the extended leg and supported knee under control in person.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Eka Pada Bakasana B · Forward leg
Support one knee toward an elbow and extend the other leg forward, unlike the back-reaching leg in variation A.
Easier variations and preparation
Check the basic form and preparations with a teacher; do not force binds, inversions, or deep backbends.
This advanced variation requires support and range of motion. Check preparation and exit with a teacher when first learning.
Difficulty refers to the photographed form. Individual experience may differ.
Phalakasana (Plank Pose)
Vasisthasana (Side Plank Pose)
Caturanga Dandasana (Four-Limbed Staff Pose)
Bakasana (Crane Pose)