Challenge Pose : Eka Pada Bakasana

Eka Pada Bakasana (One Legged Crow or Crane Pose) is one of the challenge poses on my wish list. After about 6 months of consistent attempts to achieve some sort of stability in this posture, (and falling flat on my face and bruising my cheekbones numerous times), I was convinced this should probably be on my suicide wish list instead!

However, the fiery discipline of tapas (the third of the Niyamas) brought about inner awareness, patience and transformation to my practice of this asana, and one day, I found myself comfortably taking flight.

My advice for those attempting Eka Pada Bakasana, is to basically forget about venturing into this single legged flight plan, if you can't even hold Bakasana with stability and ease.  Remember, the purpose of yoga is sthira sukham asanam (the yoga posture should be steady and at ease).

Step 1 : Establish Your Flight Plan

Come to a squat, with the heels off the mat. Wiggle your inner knees high up onto your arms. The higher up your knees are, the better.  Look forward and lean your weight slowly into your arms, while pulling in your core strongly. Start to hug your arms and thighs big time towards the midline, as if you're trying to crush a coconut between your thighs.

Step 2 : Find Your Perch

Keeping the gaze forward, round your upper back, contract yourself into a tiny, little package, and come into Bakasana. It's important to contract the calf muscles, and pull the heels up and toward the buttocks.  Balance here for a few slow, steady breaths, without collapsing your weight onto your arms.

Step 3 : Test the Water

From Bakasana, draw the inner thighs and ankles toward the midline even more, and without leaning to one side, take a big inhale and slide the left knee off the left arm. Let the knee hover between your arms, but keep the thigh close to the chest with strong contraction still going on in the legs. Maintain a strong core and the rounding action of the upper back.

Step 4 : Take Off

When you've achieved stability in Step 3, exhale, and extend the left leg up and back into the full posture.  Rotate that left thigh in, to keep the hips leveled.  Feel the energetic expansion of your posture, as you send prana all the way to your extended leg.  Try to maintain the right knee as high up the arm as possible (as you can see, I'm still a work-in-progress). Keep the gaze forward and after a few steady breaths, set the leg down. Rest and attempt the second side when you're ready.

In your daily practice, trust that you can, and give it your all. Respect that your practice may not be the same from day to day.  

May your practice be a joyful one.

Love and light always.