Eka Pada Bakasana I – Eka means one. Pada means leg or foot. Baka means a crane.

Eka Pada Bakasana I

Technique

  1. Perform Salamba Sirshasana II.
  2. Exhale; lower both legs until they are parallel to the floor. Bend the right knee and place the right shin on the back of the upper right arm as near the armpit as possible. Keep the left leg in the air parallel to the floor. Secure this position and balance with even breathing.
  3. Exhale, pull the trunk up, raise the head off the floor and stretch the neck forward. Try to keep the body parallel to the floor and do not rest any part of it on the left elbow.
  4. Stay in this position for 1 0 to 20 seconds with full extension of the spine and of the stretched left leg. Try to breathe normally. This is a difficult balancing pose.
  5. Bend the left leg and rest the head on the floor. Exhale, and return to Salamba Sirshasana II.
  6. Repeat the asana on the left side for the same length of time, keeping the right leg stretched straight in the air parallel to the floor.
  7. Go back to Salamba Sirshasana II, lower the legs to the floor and rest. Advanced pupils may perform Urdhva Dhanurasana and stand up in Tadasana. When one has mastered Viparita Chakrasana, this exercise is exhilarating after Urdhva Dhanurasana.

Effects of Eka Pada Bakasana I

In Eka Pada Bakasana I, the organs or the abdomen are contracted on one side and stretched on the other. To balance in this pose the abdominal muscles and organs are exercised more than the arms.

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