Eka Pada Baka dhyanasana

Eka Pada Baka Dhyanasana (One-Legged Crane Pose)– Instructions, Alignment & Benefits

Eka Pada Baka Dhyanasana aims to balance the nervous system. It strengthens the arms and wrists and develops a sense of physical balance.


  1. Assume the final position of baka dhyanasana
  2. Focus the gaze on the nose tip
  3. Maintain the balance and transfer more weight on to the left arm
  4. Slowly stretch the right leg back until it is straight
  5. Hold this position for as long as comfortable without straining
  6. Return the right knee to rest on the upper right arm
  7. Lower the feet to the floor and relax
  8. Practise again, stretching the left leg back

Benefits of Eka Pada Baka Dhyanasana:

  • Develops the arm muscles
  • Increases flexibility in the shoulder joints and lower back
  • Massages and tones the abdomen
  • Promotes physical balance
  • Balances the nervous system


People with high blood pressure, heart disease or cerebral thrombosis should not attempt this posture.

Yoga Asana Practise at Gyan Yog Breath Our Gyan Yog Breath Team publishes weekly asana tutorials for you to help you get into the right practise and understand about various benefits and contra-indications of postures. Sometimes, reading about a practise can awaken questions and the desire to learn yoga on a much deeper level. Therefore, we have established three Yoga Alliance registered Yoga Teacher Training Programs that aim to guide you into advanced and higher levels of yoga.

Yoga Teacher Training Course Details The following Programs take place on the first of every month in Rishikesh, India.

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2 thoughts on “Eka Pada Baka Dhyanasana (One-Legged Crane Pose)– Instructions, Alignment & Benefits”

  1. I love Rishikesh so I have decided to do yoga teacher training in Rishikesh then I have chosen Gyan Yog Breath it’s really good school for your spiritual growth.i thankful my hart ,school and god for chosen this school
    Thanks for everything Namaste

    1. Hi Linda, rishikesh is such a lovely city indeed! We are so happy to hear that you have chosen us to be your destination! We are excited to meet you and have you on our yoga teacher training!
      We always aim to watch our students grow, support and guide them along the way!
      Please send us an email to bipingyan@gmail.com to receive more Infos!

      Love and Light
      Your Gyan Yog Breath Team

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