How to Assume One Legged Crow Pose in Ashtanga Yoga

The one legged crow pose, or Eka Pada Bakasana, is a somewhat challenging pose in Ashtanga Yoga as it takes a great deal of balance and a certain amount of upper body strength to fully realize the pose. Much like the more familiar crow pose, this one legged variation strengthens the arms, wrists and abdominals while stretching the upper back. As you begin working with Eka Pada Bakasana, you should see an improvement in your balance as well as an increase in your focus or concentration.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Blanket (optional)

Squat

1. Squat down on the mat, placing your feet a few inches away from each other and your heels planted on the ground.

2. Draw your knees apart until they are wider than your hips and lean forward until you are able to place your palms on the floor with your elbows bent. Your hands should be positioned about shoulder's width apart with your fingers pointing directly away from you.

3. Draw your knees back together again until they lightly press into your armpits, yet making sure they do not go under your armpits. This movement should also bring your shins to rest against the backs of your upper arms.

4. Bring yourself up onto the balls of your feet, leaning forward even more, and shift your weight to your arms.

5. As you exhale, press your knees firmly against your arms and tilt your shoulders and chest forward until the balls of your feet come off the ground. Once you begin tilting your shoulders and chest forward, engage the abdominal muscles to aid in the lift.

6. Press your hands firmly into the earth and straighten your arms. Make sure to keep your knees and thighs evenly pressed into your arms and sides.

7. Hold this position for a few breaths.

8. Draw the left knee back and off of your armpit, extending it up and out until it is straight and the sole of your foot is facing the sky. You should now be able to draw a straight diagonal line from the heel of your left foot to the back of your neck. Hold this position for 30 to 60 seconds.

9. Bring your knee back to the side of your armpit and press it into you. Now draw the right knee back and off of your armpit, extending it up and out until it is straight and the sole of your foot is facing the sky. You should now be able to draw another straight diagonal line from the heel of your right foot to the back of your neck. Hold this position for 30 to 60 seconds.

10. Bring this knee back to the side of your armpit and press it into you. Slowly bring the balls of your feet back to the floor by tilting your shoulders and chest backward and come out of the pose.

Tips & Warnings

• If you are unable to keep your feet planted while leaning forward in the second step of the posture, place a folded blanket under your heels.
• If you suffer from an elbow or wrist injury, avoid performing one legged crow pose.

Resources

• Yoga Journal
• Yoga Alliance
• Crow Pose

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