One legged crane, or eka pada bakasana, requires both upper body and core strength. Connect to your abdominal muscles so you can transition from crane to the one-legged variation with grace and ease.
- Start in malasana (squatting) to stretch the hips and lower back.
- When planting the palms, lift the heels off of the earth.
- Lift the hips higher than the shoulders as you lean into the hands.
- Draw the navel strongly to the spine with every exhale and keep your abdominal muscles engaged to lighten up on the upper body.
- When transitioning to the one-legged variation, shifting your weight into one arm as you float the opposite knee to the center.