Eka Pada Sirsa Bakasana

Eka Pada Sirsa Bakasana is an Asana. It is translated as One Leg Behind the Head Crane Pose from Sanskrit. The name of this pose comes from eka meaning one, pada meaning leg, sirsa meaning head, and asana meaning posture or seat.

Technique

1. Slowly lower the legs to parallel to the floor
2. Gently bend the right knee toward the right arm so the front of the knee meets the back of the supporting arm
3. Exhale to simultaneously lift the trunk up (it will move back a little, try to keep everything engaged and to minimize the movement back) and raise the head off the floor to gaze softly forward
4. Keep the body parallel in this variation and be mindful to not rest any of the body on the left arm
5. Fully extend the spine long, lengthening from top of the head through the extended left toes and hold for 10-20 seconds
6. Gently return to headstand and repeat on the left side

Effects

• Strengthens the core muscles
• Strengthens wrists, arms, back, shoulders
• It is an asymmetrical posture requires a lot of strength, so it improves the coordination of all the muscle.

Related Asanas

• Adho Mukha Svanasana

Initial practice notes

Beginners can use props, although Anantasana is not a tough Asana. Beginners may use a wedge/bolster for maintaining body balance during performing this Asana

External Links

• Eka Pada Sirsa Bakasana on ipfs.org
• Eka Pada Sirsa Bakasana on yogajournal.com/
• Eka Pada Sirsa Bakasana on yogajournal.com/