Challenge your balance, flexibility & stamina in One Foot Behind Head Crane Pose!
One Foot Behind Head Crane Pose (Eka Pada Shirsha Bakasana) is an advanced-level yoga pose that requires significant flexibility in the hips and shoulders, as well as plenty of core strength. This arm balance pose engages the core muscles and strengthens the arms, shoulders, and wrists, while increasing hip, neck, and shoulder flexibility. It also stretches the hamstrings, helps to improve balance, focus, and concentration, and is believed to stimulate the digestive organs. Traditionally, this pose is thought to open the Sacral, Third Eye, and Crown chakras, and release blocked energy in the pelvic region.
This is a challenging pose, and should not be attempted by beginners. Be sure you are fully warmed up throughout the core and lower body before performing this peak pose, and you should be comfortable with both Crane Pose and Foot Behind the Head Pose before attempting this one.
Those with recent surgery or chronic injury to the hips, shoulders, neck, or wrists, or those who suffer from carpal tunnel syndrome, spinal disc issues, or sciatica, should avoid this one. If you are pregnant or suffer from vertigo or migraines, you should also skip this pose.
How to Do One Foot Behind Head Crane Pose:
- Start by warming up the body with plenty of gentle stretches, especially focusing on the hamstrings, core, arms, shoulders, and hips. Poses like Pigeon, Staff, and Wide-Legged Forward Fold are a good place to start.
- When you feel ready, sit on your mat with your legs crossed, and slowly bring your right leg up and back, using your hands as needed, moving into Foot Behind the Head Pose. Once you have settled here for a few breaths and feel comfortable to move on, place your hands on the mat in front of you, and roll slightly to the right, bringing your left leg behind you on the mat, while resting most of your weight on your hands.
- Lean your weight forward and straighten your arms, using the top of your left foot against the mat to help you move into the pose.
- Once you are comfortable here and feel you can balance, slowly bend your left knee and begin to bring it towards the back of your left arm, keeping your weight forward and centered between both hands. Rest your knee against the back of your arm as in Crane Pose and balance here for several breaths.
- To come out of the pose, bring the toes of your left foot down to the mat to take some of the weight off your hands, then slowly sit back into a seated position and unwind your right leg.
- Sit in Lotus Pose for several breaths, then repeat on the opposite side.
