Arm BalanceAdvanced
Extended Leg Crow
Eka Pada Bakasana
www.yoga-sequencing.com
About This Pose
Extended Leg Crow (Eka Pada Bakasana) extends one leg straight back while maintaining the Crow position. This variation dramatically increases the balance challenge and hip flexor strength demand while adding an elegant line to the pose. It's a significant progression from basic Crow requiring refined control.
Step-by-Step Instructions
- 1
Enter stable Crow Pose
- 2
Shift weight to one side slightly
- 3
Slowly extend one leg back
- 4
Keep the leg parallel to floor
- 5
Engage core to balance
- 6
Hold with steady breath
Alignment Cues
- Press palms firmly
- Keep hips level
- Breathe steadily
Benefits
- Adds balance complexity
- Increases hip flexor demand
- Creates elegant line
- Significant progression
- Refined control required
- Advanced arm balance
Modifications
- Use block under forehead
- Extend leg only partially
Variations
- Leg extended higher
- Both legs extended
Cautions & Contraindications
Cautions
- Maintain shoulder stability
- Avoid rushing the extension
Avoid this pose if you have:
- Wrist injury
- Shoulder pain
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
arm balanceadvancedcorestrength
Equipment
yoga mat
