myles golden
May 3, 2015
New yogaTip! One-legged Crane

New yogaTip! One-legged Crane

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.

Quick Tips:

  • 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.

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