Flying Crane Pose (Ek Pada Bakasana)

Flying Crane Pose, or Ek Pada Bakasana, is a dynamic and empowering arm balance that challenges your strength, flexibility, and focus. This pose involves balancing on your hands while one leg extends back, creating the image of a crane in flight. Ek Pada Bakasana is a testament to the blend of power and grace, encouraging practitioners to find stability and ease in the midst of challenges.

The name Ek Pada Bakasana comes from Sanskrit:

• "Ek" means one

• "Pada" means foot or leg

• "Bakasana" means crane pose

Together, Ek Pada Bakasana translates to "One-Legged Crane Pose," highlighting the balance and poise required to lift one leg while maintaining the classic crane position.

Ek Pada Bakasana is pronounced as "Ehk Pah-dah Bah-KAH-suh-nuh." Breaking it down:

• Ek: "Ehk"

• Pada: "Pah-dah"

• Bakasana: "Bah-KAH-suh-nuh"

Anatomy of Flying Crane Pose (Ek Pada Bakasana)

Ek Pada Bakasana engages various parts of the body, including:

• Arms and Shoulders: Provide support and balance.

• Wrists: Bear much of the body's weight.

• Core: Stabilizes and lifts the body.

• Hips and Hamstrings: Help lift and extend the leg.

• Back Muscles: Engage to maintain posture and balance.

Flying Crane Pose (Ek Pada Bakasana): Steps / Instructions

1. Start in a Squat Position (Malasana): Begin with your feet slightly apart, and your hands on the floor in front of you.

2. Place Your Hands on the Floor: Position them shoulder-width apart, fingers spread wide for stability.

3. Lift Your Hips: Raise your hips slightly to bring your knees towards your upper arms.

4. Shift Your Weight Forward: Lean forward, placing your knees on the back of your upper arms.

5. Engage Your Core: Tighten your core muscles to stabilize your body.

6. Lift One Leg: Slowly extend one leg back while keeping the other knee on your upper arm.

7. Balance and Hold: Maintain your balance by engaging your core and focusing your gaze. Hold the pose for a few breaths.

8. Switch Sides: Gently lower your extended leg and repeat on the other side.

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When to Do It

Ek Pada Bakasana is best practiced in the middle or towards the end of your yoga session, once your body is warmed up and your muscles are prepared. It’s ideal after sequences that open up the hips, hamstrings, and shoulders.

Preparatory Poses

• Crow Pose (Bakasana)

• Plank Pose (Phalakasana)

• Low Lunge (Anjaneyasana)

• Warrior III (Virabhadrasana III)

• Downward-Facing Dog (Adho Mukha Svanasana)

Follow-Up Poses

• Child's Pose (Balasana)

• Seated Forward Bend (Paschimottanasana)

• Pigeon Pose (Eka Pada Rajakapotasana)

• Upward-Facing Dog (Urdhva Mukha Svanasana)

Chakra

Ek Pada Bakasana is primarily associated with the Manipura Chakra (Solar Plexus Chakra). This chakra, located around the navel, is the center of personal power, confidence, and determination. Practicing this pose can help activate and balance the energy in this chakra.

Mantra for This Pose

A powerful mantra to accompany Ek Pada Bakasana is the Gayatri Mantra, which invokes clarity, strength, and wisdom:

Om Ram Ramaya Namaha

Alignment Cues

• Spread your fingers wide and press evenly into all four corners of your hands.

• Engage your triceps and straighten your elbows to lift your body.

• Keep your elbows in line, not splayed out to the sides.

• Lift your extended leg high and keep it active.

• Keep your core engaged to maintain balance.

• Focus on keeping your hips lifted and your back leg extended.

Duration of Hold

Hold Ek Pada Bakasana for 5-10 breaths initially. As you build strength and confidence, you can gradually increase the duration.

Drishti (Gaze)

Focus your gaze (Drishti) on a fixed spot on the mat slightly ahead of you. This helps maintain balance and concentration.

Physical & Spiritual Awareness

Physically, Ek Pada Bakasana enhances upper body strength, core stability, and hip flexibility. Spiritually, it represents the balance between effort and surrender, teaching you to find stability amidst challenge and uncertainty.

Beginners’ Tips

• Start with preparatory poses to build the necessary strength and flexibility.

• Use a block under your hands for added height and support.

• Focus on engaging your core and maintaining balance, even if your extended leg doesn’t lift initially.

• Practice near a wall for additional support and confidence.

Who Should Not Do It

Avoid this pose if you have:

• Wrist, shoulder, or elbow injuries.

• Carpal tunnel syndrome.

• Lower back issues.

• High blood pressure.

Who Should Do It

Ek Pada Bakasana is ideal for:

• Those looking to enhance upper body strength.

• Yogis aiming to improve core stability.

• Practitioners seeking to challenge their balance and coordination.

• Individuals wanting to deepen their arm balance practice.

Benefits of Flying Crane Pose (Ek Pada Bakasana)

• Strengthens: Arms, shoulders, and core.

• Improves: Balance and coordination.

• Enhances: Flexibility in hips and hamstrings.

• Builds: Confidence and mental focus.

• Stimulates: Manipura Chakra, enhancing personal power and determination.

Variations of Flying Crane Pose (Ek Pada Bakasana)

• Half Ek Pada Bakasana: Keep one foot on the ground while the other lifts.

• Crossed-Ankle Variation: Cross your ankles in front of you once lifted.

• Easier Variation: Place a block under your feet for support and stability.

Modifications for Flying Crane Pose (Ek Pada Bakasana)

• Use Props: Place blocks under your hands for added height.

• Wall Support: Practice near a wall to prevent falling forward.

• Bend Elbows Slightly: If straightening your arms fully is challenging, keep a slight bend.

Common Mistakes

• Collapsing the chest: Keep your chest open and lifted.

• Flaring elbows: Keep your elbows in line and not splayed out.

• Losing core engagement: Ensure your core remains tight for stability.

• Overextending: Don’t push too hard; find your balance gradually.

Safety and Precautions

• Warm up properly before attempting Ek Pada Bakasana.

• Listen to your body and avoid pushing into pain.

• Practice under the guidance of an experienced instructor if you're new to arm balances.

• Be mindful of wrist strain and avoid holding the pose for too long initially.

Additional Preparation Tips

Direction to Face

Face east during your practice. Traditionally, the east is considered the direction of new beginnings and enlightenment, aligning with the empowering nature of Ek Pada Bakasana.

What to Wear

Wear comfortable, form-fitting yoga attire that allows free movement. Avoid loose clothing that may interfere with balance and grip.

Suitable Place and Essential Oil or Fragrance

Choose a calm, clutter-free space for practice. Essential oils like peppermint or eucalyptus can invigorate the senses and enhance focus.

Music for This Pose

Opt for soothing, instrumental music that promotes concentration and calmness. Nature sounds or gentle acoustic melodies are excellent choices.

Embracing the journey of Ek Pada Bakasana is not just about mastering a challenging yoga pose; it’s about discovering the balance between strength and grace, effort and ease. Whether you’re just starting out or looking to deepen your practice, Flying Crane Pose invites you to explore your limits, trust in your abilities, and celebrate your inner strength. Remember, every moment on the mat is an opportunity to learn and grow.

Balancing Yoga Pose Library

Happy Yoga-ing!

Namaste!

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