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Restorative yoga poses and hatha yoga stretches

English name: One Legged Crane Pose
Sanskrit name: Eka Pada Baka Dhyanasana

Difficulty level: Intermediate

Technique

1. Come into the final position for Baka Dhyanasana.
2. Slowly shift the weight onto the left leg and straighten the right leg back.
3. Remain in the pose for 20 - 30 seconds or as long as possible.
4. Return the right left onto the right arm.
5. Slowly lower the toes back to the mat.
6. Repeat the pose straightening the left leg.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Strengthens the arms, abdomen and legs. Improves balance.

Notes

• The pose requires a great deal of concentration to enter and hold the pose.
• Focus on one spot to assist in balancing.
• Do not try to jump into the pose, the feet will lift off the floor naturally when leaning forward.
• Try lifting one foot at a time to help find the balance and while building arm muscle strength.