One-Legged Crow

Eka Pāda Bakāsana

Read what the gnome says

One-Legged Crow! From crow, slowly extend one leg straight back, keeping the hips lifted. Gaze forward, core strong, and weight on the hands. Put a cushion ahead for safety. Breathe, then switch sides. Brave gnome in flight.

Works on Abdominals · Triceps · Wrist flexors

How to do it

1. Squat with the hands shoulder-width apart and lean the weight forward.
2. Rest one knee on the upper arm and lift one foot.
3. Extend the free leg straight back and hold; switch sides.

Common mistakes

• Don’t look straight down: gaze ahead.
• Don’t force the leg extension.
• Don’t let the elbows flare out.

Benefits

• Builds strength in the arms, shoulders and core.
• Trains focus and balance.
• Playful: a great reward for steady practice.

Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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