Advancedstanding

One-Legged Crow Pose

Eka Pada Bakasana I · एक पाद बकासन I

Also known as: Eka Pada Bakasana · One-Leg Crane

EkaOne·PadaLeg·BakaCrane·AsanaPose

One-Legged Crow Pose, also called Eka Pada Bakasana is a classical yoga posture. Its Sanskrit name Eka Pada Bakasana I translates word-for-word as: Eka (One) · Pada (Leg) · Baka (Crane) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Unilateral arm balance. Core and shoulder mastery. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

3

Advanced crow progression
Unilateral arm balance
Core and shoulder mastery
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

Teaching Cues

For yoga teachers — verbal cues to guide students

5 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout

Pose Details

Helps With

strengthbalance

Pose Type

arm balance

Body Focus

upper bodycore

Focus Areas

strengthbalance

Yoga Styles

ashtangavinyasa

When to Practice

peak pose

Position

standing

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

Warrior I

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

How to Practice

1

1. Come into Bakasana (Crow Pose).

2

2. Weight stable on both hands.

3

3. Core very active.

4

4. Slowly extend right leg straight back.

5

5. Left knee stays on left upper arm.

5 more steps remaining

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Frequently Asked Questions

Common questions about Eka Pada Bakasana I

What is One-Legged Crow Pose?

One-Legged Crow Pose, also called Eka Pada Bakasana is a classical yoga posture. Its Sanskrit name Eka Pada Bakasana I translates word-for-word as: Eka (One) · Pada (Leg) · Baka (Crane) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to engage the core, open and strengthen the shoulders and strengthen the wrists. Unilateral arm balance. Core and shoulder mastery. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.

What are the benefits of One-Legged Crow Pose?

Advanced crow progression. Unilateral arm balance. Core and shoulder mastery.

Who should avoid One-Legged Crow Pose?

Avoid this pose if you have: Wrist injuries, Shoulder injuries.

How many steps are in One-Legged Crow Pose?

One-Legged Crow Pose is practiced in 10 steps. Come into Bakasana (Crow Pose).

Is One-Legged Crow Pose suitable for beginners?

One-Legged Crow Pose is an advanced-level pose. Beginners should practice with props or under guidance.

What conditions does One-Legged Crow Pose help with?

One-Legged Crow Pose is therapeutic for: strength, balance.

What poses should I do before One-Legged Crow Pose?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.