One-Legged Crane Pose

Instructions

1. 1Begin in Bakasana (Crane Pose) with both feet lifted and the core fully engaged.
2. 2Stabilise your weight evenly across both hands before attempting to extend one leg.
3. 3On an exhale, slowly straighten one leg behind you, extending it parallel to the floor or slightly higher.
4. 4Press actively through the heel of the extended leg to keep the hip square and avoid rotation.
5. 5Keep the standing knee firmly connected to the back of the upper arm to maintain the shelf for your balance.
6. 6Hold for three to five breaths, maintaining a steady gaze on the mat in front of your hands.
7. 7Exhale to return the extended leg and lower both feet back to the mat with control.

Contraindications & precautions

• ⚠Wrist or elbow injuries — this pose places greater asymmetric load on the joints than basic Crane; avoid if there is any acute pain.
• ⚠Hip flexor or groin strain — the deep hip flexion of the bent leg can aggravate an existing strain.
• ⚠Unresolved vertigo or inner ear disorders — the single-leg balance amplifies disorientation and raises the risk of falling.