Eka Pada Bakasana

Inversion Asanas

Eka Pada Bakasana

One-Legged Crane Pose


Meaning: eka=one / pada = leg / baka = crane


Sit in Vajrasana, with both palms on your knees. Keep your neck and spine straight. Adjust knees, calf muscles, and ankles to avoid leg pain. Inhale, exhale, and relax.

Getting into position

Come into Bakasana (Crane Pose). Shift the weight of your legs to one side. Exhale. Inhaling, straighten the opposite leg backward behind you, in-line with your torso, pointing your toes, slightly leaning forward. Adjust as needed to maintain balance. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Carefully bend the rear knee in toward your chest and place the rear foot on the floor. Balance most of your weight on your rear foot, bring your front foot down to the floor, and come back into a squat position. Inhale, exhale, and relax. Repeat on the other side.


  • Focus on a fixed point for balance.
  • If balancing is difficult, especially when raising the leg backward, inhale about a third of a full breath in and hold while extending. Find your balance and continue with normal breathing.

Awareness Spiritual:



If you have high or low blood pressure, or chronic/serious wrist, or shoulder problems .

Be careful

If you have wrist, shoulder, pelvic, hamstring, sciatic nerve issues, abdominal hernia, diarrhea, constipation, or get dizzy easily.



  • Stretches the wrists, lower back, thighs, and glutes.
  • Strengthens hands, arms, shoulders, neck, chest, abdominal, glute, hamstring, and calf muscles.
  • Increases blood flow to head and brain.
  • Stimulates abdominal organs and digestive system.
  • Improves balance and concentration.



Related Posts

  • 30 Tolasan - YogPlan



  • 81 Mayurasan - YogPlan



  • 69 Parivritta Parsvakonasan - YogPlan

    Parivritta Parsvakonasana

    Parivritta Parsvakonasana