Standing & Seated Balances Eka pada family
Bakasana (standing)
Standing crane
Bakasana (standing)
Learn this posture in person with a teacher.
A standing balance in which the forehead comes towards the knee of the standing leg.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana or Manipura chakra
Technique
- Stand straight, feet together (Samasthiti), then fold into Padahastasana.
- Place the hands beside the feet.
- Inhale and lift the right leg as high as you can, toes pointed.
- Balance on the left leg and hold the left ankle with both hands.
- Bring the forehead towards the left knee, both knees straight.
- Exhale, lower the leg and return to Samasthiti. Practise on the other leg.
Awareness
Physically on keeping the balance; gradually on Swadhisthana or Manipura chakra.
What it gives
- Strengthens the hips and legs.
- Improves coordination.
Precautions
- Follow with a back bend. Avoid with high blood pressure.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.